PVC Pipe Archives | Page 2 of 3

Upper Back & Shoulders: October 13

It’s time to give your body your daily dose of maintenance. We are going to have your upper back, and shoulders feeling like a million bucks by the end of today’s routine. Have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

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 some ❤️. Get it guys!

Hips & Back: October 12

90/90 super squad let’s go! We’ve got a fun and very effective routine for you today. We are going to improve your hip internal and external rotation, which is key in the gym for movements like squatting, cleans, and snatches. And fundamental for movements in life like picking something up off of the ground, cleaning and yard work to name a few. Happy hips= Happy back!

Equipment needed: 1. Padded Mat (optional).Today is all about the 90/90 position, which is one of the most effective positions to improve your hip internal and external rotation mobility. Today we are working on the flexibility, mobility, and stability of your hips and back.

We are starting off with 90/90 end-range stretch isometrics. The key to this technique is to first get as deep into the stretch as possible and then activate the muscles that you are stretching out. This is a 3-part stretch. If you feel like you are going to cramp, don’t fear the cramp. Push into the cramp, and when it happens, pause the video, and shake it off. When the cramp stops, get right back into the routine. Cramps tell you that this is a muscle that lacks activation and that you need to work on this area. We are finishing up 90/90 torso rotations. Try to stay as upright as possible and rotate as far as possible to each side. Feel your hips and core activate and engage.

You are now part of the 90/90 super squad! Seriously, you are going to feel amazing after this routine.

Flow: October 11

Food delivery is great, right? What if you could get joint and muscle health, and body optimization delivered to your door step? You can! You are about to get it delivered straight to your phone/computer. It’s called Movement Vault!!!

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. Get it guys!

Shoulders & Back: October 10

The front of your shoulders can be tight for numerous reasons. One big contributing factor is staring down at your phone. The position that most people stare at their phone includes shoulders rounded forward and upper back rounded and slumped. This is ok for a few minutes here and there throughout your day. But not so good for 30+ minutes multiple time per day, everyday. Pro tip: Bring your phone up to eye level. Now, let’s improve your shoulders!

Equipment needed: 1. Padded Mat (optional). We have another routine to get your body moving and feeling it’s best! Today we are working on the flexibility, mobility, and stability of your shoulders, and back.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, specifically your pec muscles. This technique will help your shoulders become “unrounded.” Focus on stretching out the front of your shoulder, and then activating your shoulder muscles. If you have any pain in your shoulder, don’t go as deep into the stretch. Next we are working on a great core and low back activation movement. Focus on side bending and lifting as much as possible. We are finishing up with one of the best shoulder blade/scapulae activation exercises you can do. Focus on keeping your hands and arms high and your shoulder blade muscles engaged.

Your body is loving you! You are getting better everyday. Stay consistent!

Feet & Hips: October 9

Never skip feet day! That is one of our motto’s here at Movement Vault. Every joint in your body is just as important as the next. If one joint doesn’t move well, it will cause another joint to have to do it’s job, which will cause compensations throughout your body. This causes a chain reaction leading to joint and muscle imbalances. This is especially true for your feet, and even more so for your big toe joint. When your big toe doesn’t move well it will cause compensations all the up to your shoulder. No joke!

Equipment needed: 1. Mobility ball or lacrosse ball 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. 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: October 8

The best position is the next position. The human body has evolved to move in an almost infinite number of ways. Variation, different joint angles, and different positions are key to body and joint health. We are going to explore some of those infinite movement combinations today!

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 & Back: October 7

How are you feeling? Take a mental note now and after this routine. I will bet that you are going to feel that much more incredible afterward, but don’t let me plant the seed. It is these documented changes that will keep you consistent and ensure that you are giving your body what it needs. Have fun!

Today’s routine is a great routine that hits a lot in a short amount of time. We will get your hamstrings, glute’s, hip external and internal rotators, as well as your entire spine moving and feeling awesome!

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and back. We are starting off with a muscle/fascia release for your hamstrings. Next, we are moving on to end-range stretch isometrics for your hamstrings. The key with these are to push your hips back as far as possible to get into your maximal stretch before starting to contract these muscles. Next we have end-range stretch isometrics in a 90/90 position. Remember when you are folding over your front leg, keep your belly button pointed toward your ankle. We are finishing up with a movement that will activate all of your muscles that surround your spine and will stretch out every spinal vertebrae. The key is to move one spinal vertebrae at a time as if you are making a wave of motion up and down your back. Have fun guys!

Shoulders & Hips: October 6

Ahhh the rotator cuff muscles. They cause so many people issues. The main “job” of your rotator cuff muscles is to keep your shoulder stable. It’s responsible for keeping the ball of your shoulder joint nice and tight into the socket. When your shoulder is not stable, this is where the problems come into play. We are going to improve your rotator cuff muscles today!

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.

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 some ❤️. Get it guys!

Hips & Shoulders: October 5

We have a Tensor Fascia Latae with extra coconut milk to go for Keegan. It’s not a coffee drink, but it is an important hip flexor muscle. We will be targeting your tensor fascia latae in today’s routine.

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

Standing Flow: October 4

Flow to the rescue! Get your cape, mat, and Movement Vault shirt. It’s time to move and groove and get after it.

Today is a standing Flow day! Equipment needed: 1. Padded mat. We are working on just about everything today. Today’s routine is all about movement quality. Try to do your best to stay focused, and to keep it slow and controlled.

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!

Shoulders, Ankles & Hips: October 3

Happy Saturday Movement Vault Fam! We’ve got a routine packed with joint optimizing, range of motion improving, and muscle activating goodness for your body. Have an amazing routine and day!

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 guys 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. We’ll send you a comment and some ❤️. Get it guys!

Lateral Body & Shoulders: October 2

Friday means the weekend is almost here. Your body doesn’t take days off though, so let’s give your body exactly what it needs to feel and perform amazing!

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.