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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!

Hips, Shoulders and Back (MV-Mini): August 5

Equipment needed: 1) Padded mat. Today we are working on the mobility, stability, and flexibility of your hips, shoulders, and back.

Today’s routine works from the sitting splits aka straddle position. Aim to keep your legs straight and as far away from each other as possible. You also want to keep both of your butt bones down on the ground the entire time. Keeping your midsection core muscles engaged by pulling your rib cage downward will help you stay stable and help you maintain a straight back.

We are starting off with an active stretch and muscle activation movement that targets your hips, low back, and shoulders. Think about making a “c” shape on one side of your body while contracting the muscles on the side of your midsection. The other side of your body will be being stretched out. Next we have a shoulder and shoulder blade active stretch and muscle activation technique. Focus on spreading your shoulder blades as far apart as possible in one direction and then squeezing them together as much as possible in the other. We are finishing up with an end-range stretch isometric active stretch for your inner thigh adductor muscles. Try to spread your legs as far away as possible before contracting your inner thigh muscles that are being stretched out. Have fun!

Flow: August 4

F-L-O-W day!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about 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. Have fun!

Lower Body: August 3

Equipment needed: 1. Padded Mat (optional). Today is all about range-of-motion. We are taking each joint in your lower body through it’s full range of motion and activating all of the muscles that surround it. Today we are working on the flexibility, mobility, and stability of the entire lower body. We are working on a series of full range of motion activation techniques for your hips, knees, and ankles. The goal of each of these movements is to stay slow, and controlled and to “put your brain” into these muscles. You want to try to utilize every little millimeter of range of motion. If you have pain anywhere in the range of motion, stay out of that specific range, and just utilize the the pain-free range.

Your lower body will be ready to get after it when this routine is complete. Post a pic/video doing MV or performing something that MV is helping you do better. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a huge social media high five. Have fun!

Shoulders & Hips: August 2

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great front of the shoulder and inside of the thigh action 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 the front of your shoulders, specifically your pec muscles. We are then using an end-range stretch isometric technique to stretch out and activate this same area. The key is to get as deep as you can in to the stretch without pain before starting to push into the ground. We are finishing up with an end-range stretch isometric technique for your adductor muscles, which are the muscles located on the inside of your thigh/ groin area. Try to get as deep as you can into the stretch before pulling your knees into the ground.

Have fun!!!

Ankles: August 1

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

Have fun!

Flow: July 31

Welcome Back! We’ve got another amazing Movement Vault Flow routine for you on this amazing Sunday. Huge high five for your consistency. The more consistent you are, the better you will move and feel. Keep it up and have fun!

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. Have Fun!

Shoulders: July 30

Equipment needed: 1. Mobility Ball. 2. Padded Mat (optional). One of the big problem areas a lot of people have with their shoulders is their rotator cuff muscles. Your rotator cuff muscles are relatively small muscles whose job is to keep your shoulders stable. Today we are going to focus in on them. We are working on the flexibility, mobility, and stability of your shoulders.

We are starting off with a muscle / fascia release for your posterior rotator cuff muscles, specifically your infraspinatus and teres minor muscles. Make sure to rotate your shoulders as far as possible in both directions while the mobility ball is releasing your muscles. Next, we have two different end-range stretch isometric techniques. The first focuses on shoulder flexion, targeting your lats, triceps, and rotator cuff muscles. The second targets your lats and rotator cuff muscles at a different angle. The key with these techniques is to stretch out your muscles as far as possible and then begin to contract your muscles. When you do this you are getting stronger at your end-range of motion. This is the most effective way to stretch. Have fun!

Hips, Back, Core and Shoulders: July 29

Equipment needed: 1. Padded Mat (optional). We’ve got a jam packed, shorter routine for you today! We are working on the flexibility, mobility, and stability of the entire body.

We are starting off with 90/90 transitions. The key with these is to use as much support as you need. This could mean 2 hands or 1 hand down behind you for support. Focus on driving your knees apart while you transition. We are then working on a movement that works on hip and spine mobility, as well as core stability. Remember to push your hips back and to the side when lowering. Finally, we are working on a shoulder and core activation movement. Try to lift the front of your chest as high off of the ground as possible as you reach.

You know the saying, “Use it or lose it.” You guys are moving it. Great job! We love to see you guys doing Movement Vault. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!