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Hips, Knees, Shoulders and Ankles: August 17

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!

Back and Hips: August 16

Happy Tuesday! In today’s routine we are going to get your low back moving and feel amazing. When your back and hips are moving well, everything else will improve. whether it is playing with your kids, deadlifting, working around the house/apt/yard, or running. Literally everything you do will feel that much better. Let’s start this week off with some quality low back and hip maintenance.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to get your low back “unstuck” and moving well! Today we are working on the flexibility, mobility, and stability of your low back and hips.

We are starting off with a muscle / fascia release for your quadratus lumborum aka QL. Your QL is located on your back between your lower rib cage and upper hip. Your QL is commonly tight due in part to all of the sitting that most of us do. Next we are working on a stretch and activation movement for the muscles on the side of your body. Focus on contracting the muscles on one side of your body, while the muscles on the other side of your body get stretched out. We are then moving on to around the worlds, which is a very effective stretch and activation movement for all of the muscles that surround your low back aka your core. Focus on exploring as much range of motion as possible. We are finishing up with a hip full range of motion activation technique. The key with this one is to keep your back neutral and still the entire time. All of the movement is coming from your hips. Have fun!

Hips, Knees and Back: August 15

Equipment needed: 1. Padded Mat. It’s time to get your hip flexors “unstuck!” Today we are working on the flexibility, mobility, and stability of your hips and low back.

We are starting off with an end-range stretch isometric technique for your hip flexors, and hamstrings. Think about dragging your knee forward on the ground as you contract your hip flexors while they are maximally stretched out. Next we are working on 90/90 hover activations. This is a challenging, but very effective stretch and activation technique for your hip internal and external rotation. Remember to keep your core engaged. We are finishing up with side bend holds. Focus on stretching out one side of your low back/body, while activating the other side.

Your hip flexors thank you! We spend so much time sitting throughout the day, our hips need the maintenance work. Your hips and low back are now ready for anything. We love to see you guys doing your Movement Vault! Post a pic or video on Facebook or on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: August 14

You know what Flow is backwards? Wolf. It’s time to be the Wolf! We are going to get you moving and feeling like the wolf that you are so that you don’t have to hesitate to do anything and everything that you want to do. You are rolling with the MV pack now. Woof!

Flow Day! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys 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!

Shoulders and Back: August 13

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got an action packed routine for you today! We are working on the flexibility, mobility, and stability of your shoulders and back.

We are starting off with a muscle/fascia release for your rhomboid muscles. These are the muscles in between your shoulder blade and spine. Explore around and find the areas that you need to spend time on. And remember the active punching portion is very important, punch to the sky. We are then working on shoulder end-range stretch isometrics to increase your overhead position. Make sure to stretch your shoulder out maximally without pain before you start the activation. We are finishing up with a stretch and activation movement for your low back and upper body. Focus on squeezing and activating all of the muscles on one side of your body as the other side stretched out.

Have fun!

Shoulders, Ankles and Hips: August 12

Equipment needed: 1. Padded Mat (optional). Today is a great routine that works on the three major joints in your body! Today we are working on the flexibility, mobility, and stability of your shoulders, ankles, and hips.

We are starting of with an end-range of motion activation technique for your shoulders. This movement is gold. You get what you put in to this one. Focus on activating your shoulder muscles as much as possible and keeping your arm as high as possible during the holds. Next, we are working on an end-range stretch isometric technique for your ankles, specifically your calf muscles aka your gastrocnemius and soleus muscles. Remember to keep your heal on the ground, stretch out these muscles, and then contract. We are finishing up with 90/90 transitions, which are great for opening up your hip internal and external rotation. Focus on driving your knees apart while transitioning.

You crushed another routine! Touch base with yourself now and reflect on how much better you feel and move. We love to hear from you guys and to see where you are doing your Movement Vault routine. Take a picture/video and post on to Facebook, or your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: August 11

Thursdays are all about the Flows!

Equipment needed: 1. Padded mat. Today’s flow day is a shortie and focuses on single arm and leg movement. It is very important to have the ability to control everyone of your joints, individually. We have some great rotation techniques in todays routine. Have fun!

Ankles, Knees and Hips: August 10

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!

Back and Shoulders: August 9

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!

Thanks for helping us spread the word! Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 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. We’ll comment with feedback and send you some ❤️. Have fun!

Hips and Shoulders: August 8

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

You are now ready to take on the world and your workouts! We love to see you guys doing your Movement Vault. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: August 7

Equipment Needed: Padded Mat.

Today is a Flow day! We are stretching, and activating your muscles in numerous positions and range of motion. You are going to feel amazing after today’s routine. Your body loves you for giving it exactly what it needs. Have fun!

Shoulders: August 6

Equipment Needed: Mobility Ball. Today we are working on the flexibility, stability, and mobility of your shoulders.

Happy Saturday! We have an effective shoulder focused routine today. We are focusing on your rotator cuff muscles, which are a problem muscle group for a lot of you reading this. Tight rotator cuff muscles can limit your overhead range of motion as well as shoulder internal rotation. Both of these shoulder movements will be vastly improved after completing today’s routine. Have fun!