Squat Archives | Movement Vault

Flow: January 21

Flowing into 2021 like….BAM! Day 21 of 2021. Lucky number 21. Your body wins the lottery every time you log in and perform your Movement Vault routine. I can’t say it enough. You are doing AMAZING! Keep it up.

Equipment needed: 1. Padded mat. Today is a flow day! We are exploring, stretching, and activating muscles in a variety of ranges of motion and patterns.

Neck & Shoulders: January 20

Did somebody say day 20 of 2021? Yes we did! Whether you have been following our program for years or this is your first week, the key is consistency and effective techniques. I always say consistently performing effective techniques in the correct order is the secret sauce to Movement Vault. Just performing random stretches will yield mediocre results. Your time is more valuable than that and you are more than mediocre. We put in the work behind the scenes so that all you have to do is follow along and reap the benefits. Your job is just to do it and you are! Give yourself a huge high five for that. I’m sending you a huge high five right now as well! Let’s get it!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.

Shoulders & Hips: January 19

Day 19 of 2021! You are on a roll, a foam roll! Ahhhh the jokes just keep coming. Your body is loving for each and every second you dedicate to it. If you have any questions don’t hesitate to reach out to us.

Equipment needed: 1. Lacrosse or mobility Ball. If you don’t have a lacrosse ball, you can substitute a foam roller. 2. Padded Mat (optional). Today we are focusing in on giving your lats and shoulders exactly what they need.

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 lats. These are the big muscles on the side and back of your upper back. Next we are working on an active stretch technique called end-range isometrics for your lats, posterior rotator cuff muscles, and all of the muscles on the side of your upper body. Try to get as deep into the stretch as possible before starting the active contraction portion of the stretch. We are finishing up with 90/90 transitions. Focus on driving your knees away form each other as you transition from one position to the next. Use your hands for support if it is difficult to go no-hands. Get it guys!

Anterior Chain, Diaphragm & Hips: January 18

Day 18 of 2021! Monday Funday. Thats a thing right? The body maintenance / mobility momentum you have built up thus far in 2021 is in full motion, pun intended. At this point, you should definitely be feeling and seeing the benefits of Movement Vault. Check in with yourself today. Do you feel less tight all over? Less tight In specific areas? Do you have less / no aches or pains? Are you moving better? Do you have more range of motion?

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

Flow: January 17

Day 17 of 2021!!! You are truly amazing. Your body loves you for every minute you spend providing it with the joint, muscle, fascia, tendon, ligament maintenance that it needs. We spend a lot of time and money maintaining our car, house, apartment, yard, pets…..and the list goes on. You deserve your maintenance as well. Not only do you deserve it, you need to provide your body this maintenance in order to feel and perform at your best. It’s time to flow on this Sunday Flow Day!

Equipment needed: Padded Mat (optional) Today is a Flow Day where you are moving your body in a variety of positions as well activating and stretching muscles out in full ranges of motion.

Shoulders, Back & Hips: January 16

Day 16 of 2021! Just like that you are over half way through the first month of the year. You are doing amazing. The key from here on out is consistency. Let us handle putting together the most effective mobility program out there. All you need to do is login and follow along. Keep it up!

Equipment needed: 1. Padded Mat (Optional). Today we are working on the flexibility, mobility, and stability of your shoulders, back, and hips. We are starting off with an active stretch for the back of your shoulder, specifically your posterior rotator cuff muscles. Focus on pushing the back of your hand and arm down into the ground the entire time as you slowly lower your opposite shoulder and chest down to the ground. The shoulder that is down should be doing all of the work. Next we have a very effective core activation movement. Did you know that your core includes your low back muscles? It does and this movement will activate all of the muscles around your low back. We are finishing up with an active stretch and activation movement for your hip flexors and hamstrings. Focus on keeping your mid section core muscles engaged to ensure that your low back doesn’t arch during this movement. Have fun!

Wrists, Shoulders & Upper Back: January 15

Day 15 of 2021!!! When most people think of flexibility and mobility, they rarely think of their wrists. And if they do, they tend to neglect them. Wrist mobility and maintenance is very important because most of you spend a lot of time behind a keyboard whether it is on your computer or phone. The shocking truth: Carpal Tunnel Syndrome is almost 100% avoidable. You do not have to live with wrist pain. Let’s give your wrists exactly what they need!

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

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Flow: January 14

Day 14, what?! You are 2 weeks into 2021 and are creating / solidifying one of the healthiest habits you can be performing for your body. Take some time after today’s routine to check in with yourself to acknowledge and be conscious of how you are feeling. This includes your muscles and joints, and also how you are mentally feeling. When your body is moving and feeling awesome, your brain and mind will follow. It’s hard to mentally feel amazing when your muscles and joints are constantly feeling blahhh. Keep it up!

Equipment Needed: Padded Mat (optional). Today is a Flow day! We are moving your body in multiple different patterns and ranges of motion.

Upper Back & Hips: January 13

Lucky #13! 13 days into 2021, you are doing it. From here on out, it is all about consistency. Keep it up, you are doing amazing!

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!

Hips: January 12

Double digits, 2021! You are 12 days in to creating / solidifying your daily body maintenance habit and your body is loving you for it. How are you feeling at this point?

Today is all about your Adductor muscles, which are your inner thigh and groin muscles. These muscles can be very tight in some people and can be very flexible, but unstable in others. This is also a muscle group that is commonly an issue for those that have/had low back pain.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle/fascia release for your inner thigh muscles. Next we are stretching out these muscles and activating them using an active stretch technique called end-range stretch isometrics. Focus on getting as deep into the stretch as possible and then contract these muscles by squeezing them, trying to bring your knees together. If you have any pinching in your hip in this stretch, don’t push your hips as far back while in the stretch. We are finishing up with an end-range of motion activation movement for your glutes including your gluteus medius.

Make a mental note how good your hips feel after this routine. This will help you stay consistent with the program which will continue to help you move and feel your best.

Hips & Wrists: January 11

Day 11, you are on a serious roll now! You are doing amazing and your body knows it. How can we start off 2021 without the active couch stretch? We can’t, so today we have a thorough hip flexor focused routine. The active couch stretch is everyones best friend and worst enemy. No matter who you are, or where your body is at, you need this active couch stretch routine.

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting off with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

Flow: January 10

10 high fives coming your way! Day 10 of 2021. Sundays are for Flow days here at Movement Vault. Today’s flow is a standing flow day focusing on a lot of rotational activation. More rotation in 2021!

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.