PVC Pipe Archives | Page 2 of 3

Shoulders & Hips: 12-03

Equipment needed: 1. Padded Mat (optional). We have a lot of effective shoulder and hip range of motion work today! We are working on the flexibility, mobility, and stability of your scapula aka shoulder blade muscles and hips.

We are starting off with a range of motion and activation movement for all of your muscles that surround your shoulder blades aka scapulae. Your goal is to activate and move your shoulder blades through your absolute full range of motion. If you have any pain at any point, skip this part in the range of motion and continue to perform the movement in your pain-free range of motion. Next we are working on an activation and range of motion movement for your shoulder. The note about pain above applies here as well. You get what you put into these previous two movements. Focus and squeeze all of these muscles. We are finishing up with a hip activation and range of motion movement. Focus on keeping your core engaged and the front of your pelvic bones on the mat as you move your leg slowly.

We love that you are spending time with us! Your body loves it even more. Check in with yourself after this routine and reflect on how much better your body feels and moves. Do the same later in the day today.

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 a comment and some ❤️. Get it guys!

Wrists & Shoulders: 12-02

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💪Wrist Extensor eccentrics, reverse snow angels, wrist extension end range iso’s, wrist flexion end-range iso’s

Equipment needed: 1. Padded Mat. Every joint is important, including your wrists! Today we are working on the flexibility, mobility, and stability of your wrists and shoulders.

We are starting off with an wrist stretch and activation movement. The key with this one is to slowly lower the back of your hands down to the mat. You are activating your wrist muscles, while you stretch them out. Next we are working on one of our favorite shoulder and scapula/shoulder blade range of motion and activation movements. Focus on keeping your hands high and moving as far in to each range of motion as possible. Finally we are working on two different wrist end-range stretch isometric techniques. Focus on stretching your wrists out and then activating your muscles. If you have any pain, don’t stretch out your wrist quite as much. Find a pain-free range of motion.

Your wrists and shoulders are now ready to take on anything (almost). We love to hear from you guys, see what you are up to and where you are doing your MV routines. We have users on 6 different continents, we want to hear from you. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: 12-01

We’ve got another awesome Flow day routine for you! 🌊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. 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. Get it guys!

Hips & Ankles: 11-30

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the tight muscles and fascia located on the entire back of your leg aka your posterior chain. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle / fascia release for your hamstring muscles. Anatomy tip: did you know you have 3 hamstring muscles? Next we are working on a full range of motion activation movement for your hamstrings and knee. Focus on squeezing your quad muscles as much as possible while you stretch out your hamstrings. Third up is a hamstring end-range stretch isometric technique. Focus on stretching out your hamstring as far as possible and then activating and contracting them. We are finishing up with end-range stretch isometrics for your ankle, specifically ankle dorsiflexion. I want you to try extra hard to focus on these muscles while you activate them.

Shoulders & T-Spine: 11-29

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.

Flow: 11-28

It’s a 🦃Flow day for all of our US Movement Vault family. You may need to do this routine pre and post thanksgiving meal 🔥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. 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. Get it guys!

Hips & Ankles: 11-27

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

You are now that much more awesome after performing this routine. Check in with yourself. How much better are you feeling? How much better are you moving? You are giving your body exactly what it needs!

We love to see you guys doing your Movement Vault routines! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Back & Hips: 11-26

Thanks for helping us spread the word 😄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. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

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.

Shoulders & T-Spine: 11-25

It’s day 5 of the 30-Day Mobility challenge. Checkout our instagram or facebook @movementvault for details and find out how you could win a Hypervolt percussion massage tool valued at $349.

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.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: 11-24

Checkout our instagram @movementvault to join in on the 30-Day Segmented Cat-Camel Mobility Challenge. You could win a Hypervolt percussion massager valued at $349!

Flow days will help your body feel like 🏆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. As always, 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. Get it guys!

Hips & Ankles: 11-23

We currently have a give away contest going on for a Hypervolt percussion massager valued at $349. Checkout our instagram for details.

T-Spine, Shoulders & Hips: 11-22

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 glut.

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. We’ll send you some feedback, a � and some ❤️. Get it guys!