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Hips, Shoulders & Back: February 24

Everything is connected! Did you know that a mobility restriction in your big toe can affect your hip and even shoulder? It can! Everything is connected. We call this regional interdependence. Every joint in your body has it’s own unique job and role. When one joint is limited and not doing it’s job, another joint can usually take over and do it’s job for it for a short period of time.

The issues with this is that this joint that is filling in wasn’t designed to do the job that the other joint should be doing, so a) it won’t do as good of a job as the joint that was designed to perform the movement and b) this causes wear and tare on the joint that is “filling in”, which will usually lead to pain and injury down the line if this issue is not solved. What’s the solution? Yep! Improving your mobility in all your joints using effective techniques. This is why we work on every joint in your body if you are following along everyday.

An example of this is your ankle and knee. When you have limited ankle mobility your knee will usually compensate (or your foot or hip). One way your knee compensates is by buckling slightly inward. Your meniscus is not happy about this buckling inward, which usually leads to meniscus damage and tears. Your knee wasn’t designed to be an ankle. The same scenario happens all throughout your body.

Sometimes it’s good to know the why on why we do things. On that note, have an amazing routine!

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

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Shoulders & Back: February 23

Welcome back! We’ve got an effective shoulder focused routine for you today. You know those muscles between your shoulder blades that are most likely tight and tender? Yep! Those are your rhomboid muscles. We are going to decrease the tension in these muscles which will then free up the movement of your shoulder blades. Once your shoulder blades are moving better, we are going to perform some end range of motion specific active stretches and muscle activation techniques.

Bold statement – Most people don’t have shoulders. Question to think about: If you have a “shoulder” that isn’t able to actually move like a shoulder should move, is it really a shoulder? Deep thoughts I know…..Let’s get your shoulders moving like a shoulder should move!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders, specifically your serratus anterior, deltoid, rotator cuff, and lat muscles and your entire spine.

We are starting off with a muscle / fascia release technique for the front of your shoulders, specifically your serratus anterior. Next we are working on an activation movement that targets both sides of your shoulders. Next, we are stretching out and activating your shoulder with end-range stretch isometrics. This technique will help you improve your shoulder flexion mobility aka bringing your arms above your head. We are finishing up with spine circles, which are one of the best movements you can do for your back. You will be stretching out and activating your entire spine.

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Ankles & Upper Back: February 22

Monday means that we have a clean slate for the week! What you do with that clean state is up to you. I know one thing though, you are here at Movement Vault and ready to give your body exactly what it needs. You are setting yourself up to have an amazing week!

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 upper back.

We are starting off with a muscle / fascia release and joint mobilization for the front of your ankle. This movement will improve your ankle dorsiflexion and plantar flexion, and is a great bang for the buck technique. Next we have an active stretch end-range stretch isometric for these muscles in the front of your ankle. Make sure to stretch out the front of your ankles as much as possible before starting your muscle contractions. These can be uncomfortable, this is normal. Next we have a movement that works on your shoulders, midsection core, and ankles. Focus on really kicking the tops of your feet down in to the ground. Last up we have a full spine stretch and activation movement called segmented cat camels. Focus on moving each individual vertebrae in your back, making a wave of motion up and then a wave of motion back down.

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Flow: February 21

You know what they say “What flows around, comes around.” Since it’s Sunday, we have all the flows to flow around. Amazing job at finishing this week strong. Sundays are for recovery and preparation to crush another week. Keep the momentum going and remember how amazing you feel after you complete your daily Movement Vault routine. Let’s go!

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Recovery – Shoulders, Back & Hips: February 20

It’s Saturday and we are doing something a little different today. You asked for it and we are delivering. We are previewing one of our gentle, recovery routines. These routines can be performed at any time, just like our other routines, but these recovery routines are especially effective after a workout, on a rest day, or when you just want a little bit more of a relaxing mobility routine.

Let us know what you think of this type of routine. Send me an email directly at grayson@movementvault.com, or message us on Instagram or Facebook @movementvault, or click the chat widget in the bottom corner and leave us a message. You can also mention any other things you would like to see in our website and/or program. We love to hear from you! Have fun with this one.

Equipment needed: 1) Mobility ball or lacrosse ball 2) Padded Mat.

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Hips & Upper Back: February 19

Low back pain is a huge bummer! I have treated a LOT of patients and athletes that unfortunately had/were dealing with low back pain. As I always say, most like 99% of these cases could have been avoided? How could it have been avoided? The biggest piece to the puzzle is doing exactly what you are doing right now at Movement Vault. Providing your muscles, and joints the preventative maintenance that they need in the form of active mobility work. Essentially you need to optimize the movement within all of your joints so that one joint doesn’t get over worked and stressed out in a way that it wasn’t designed for.

A big player in the low back pain scenario is the adductor muscle group aka your inner thigh and groin muscles. Your adductor muscles can get very tight which then restricts your hip movement and then pulls on your pelvis. Without getting crazy in the weeds on this one, we are going to improve this muscle group today to help you prevent low back pain. Have fun and give yourself a huge high five after today’s routine as you deserve it!

Equipment needed: 1. Padded Mat. We’ve got some great adductor work in store today! We are working on the flexibility, mobility, and stability of your hips and back.

We are starting out with a muscle/fascia active release technique for your adductor muscles. These muscles are located on your inner thigh and attach into your groin area. We aren’t using any tools for this technique today. It can be “different” to dig your own thumb into your adductors, but it is very effective. If you have trouble with this, you can always use a mobility ball, foam roller, or kettle bell handle like we have done in previous routines. Next we are working on end-range stretch isometrics for your adductors in the frog stretch position. Remember we are starting out your muscles first, and then contracting them. If you have any pinching in your hips, don’t push your hips as far back while in stretch. We are finishing up with segmented cat-camels, which will activate and stretch all of the muscles that surround your spine. This movement is all about focus and concentration.

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Flow: February 18

Movement variability is the key! Two very important words in that short sentence 1) Movement 2) variability. One of the main reasons that we at Movement Vault focus so much on active stretching and muscle activation techniques is because they are so effective. Why are they so they effective? Well, being able to actively move and control your joints through the greatest range of motion possible gives your body aka your central nervous system feedback that you are safe to move in a specific range of motion. When your body feels safe, it takes the breaks off of your movement aka it stops creating tight muscles. When you are actively stretching you are essentially getting stronger and stable through your entire range of motion and even more importantly your end-range of motion. Movement requires active motion, this is why we stretch actively. Have fun today and awesome job on another Movement Vault session!

Equipment needed: 1. Padded mat. Today is a flow day!

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Shoulders, Upper Back & Wrists: February 17

Welcome back, your body loves for giving it exactly what it needs to perform and feel your best! Do you have text shoulders and text upper back aka computer shoulders and computer upper back? What does this look like you are wondering? This looks like most people today, a rounded and hunched upper back and shoulders rounding forward. We are going to improve this text/computer permanent posture position. It’s time to give your shoulders and upper back joints and muscles the love that they need!

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back and wrists.

We are starting off with an end-range stretch isometric technique for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

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MV Mini- Hips, Shoulders & Back: February 16

You’ve been asking for it, so we are delivering. This is a sneak peak of our Movement Vault mini routines. Movement Vault mini’s are about 5 minutes long and are effective get and get out routines when you are short on time. We want to create routines for those times when you decide to skip your MV routine because you don’t have the time. Now, you have no excuses, everyone has 5 minutes. These mini routines will not be replacing our normal 10-20 minute routines, we will just be adding more and more options for you in the coming months. Let me know directly what you think of this MV mini routine by email grayson@movementvault.com, Instagram or Facebook @movementvault, or the chat widget in the bottom right corner.

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.

Don’t forget to let me know what you thought about today’s MV mini routine. Do you want to see more MV mini’s? Do you like the longer routines? I want to hear everything and anything that is on your mind. Don’t hold back!

Flow: February 15

Bonus Flow Day! Have you heard the saying “Your body is your temple?” Well, do you want one of those crumbling abandoned temples, that are overgrown with plants or do you want the strongest, impenetrable, pristine, well maintained temple? I thought so! We are going to work toward that temple with today’s flow. Movement Vault gives you the bricks, you build the castle or in this case, temple. Keep up the consistency, your body thanks you for it!

Equipment needed: 1. Padded mat. Flow day, let’s go!

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Flow: February 14

Happy Valentine’s Day! Today is all about the love for those you love most, and your body. Today we are going to give your body the ultimate love routine, nourishing every joint in your body. Focus and concentrate as much as possible feeling and trying to move every joint through your absolute full range of motion. Sending you all the love today!

Equipment needed: 1. Padded mat. Today is a flow day!

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Hips & Back: February 13

Welcome back to another Movement Vault routine that will get your hips and back ready for anything. Did you know that when your hips are tight, they pull your pelvis and low back forward, which then impacts the alignment of the rest of your body above and below. This routine will help you “fix” your hip flexors today! We are digging deep in the Vault for this routine, so have fun and remember to breathe as the active hip flexor couch stretch can be intense.

Equipment Needed: 1) Mobility ball or lacrosse ball 2) Box, bench, coach, or wall to put your leg up against as shown in the image above 3) Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and upper back.

We are starting out with a muscle/fascia release for one of your hip flexor muscles called your tensor fascia latae aka TFL. This muscle is located on the side/front of your hip. Roll around on the mobility ball and explore for a little while as you will definitely know when you find it. Next we are working on the almighty active couch stretch. This stretch can be a beast, but for good reason. You have two position options for this stretch: 1. with your front knee on the ground, or 2. with your front foot on the ground. Which ever position is right for you, focus on keeping your midsection core muscles engaged which will help you maintain a straight back. Try not to arch your low back during this stretch. If you are arching your low back, decrease the amount you are stretching your hips. We are finishing up with a kneeling back stretch and activation called segmented cat camels. Performing this movement in the tall kneeling position is more challenging, so place your hands down on the ground if you need to.

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