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Flow: September 9

Thursday check-in time. What are your goals for living “your” healthiest life? Have you created mini-goals that will lead you to the larger goals? Are you following through with these mini-goals? Wanting to do something is great, and is part of the process, but is only the start. Following through, taking action, and being consistent is everything. I’m giving you a huge high five and a digital uplift to help you continue on your improvement journey. I am right there with you everyday!

Equipment Needed: 1) Padded Mat. Today is a flow day!

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Hips and Ankles: September 8

What’s the top three problem areas for those that struggle with low back pain? Especially those that have recurrent low pain? The midsection core, hamstrings, and hip flexor muscles. Sometimes it is the triad of all three. Your hip flexors do play a big role as they are connected to your pelvis, which then connects to your low back. When your hip flexors are very tight and weak, it puts your back in what is called increased lordosis, which is essentially an increased arch. This is not a good thing as your low back wasn’t meant to be in this position permanently. So what do you do about your tight hip flexors? Perform today’s routine! Let’s go!

Equipment needed: 1. Padded Mat. A shortie, but a goodie today! Today is all about end-range stretch activation for your hip flexors and front of your ankles. Your hips and ankles will be fully activated by the end of this routine. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch activation technique for the front of your ankles and then moving on to a similar position for the front of your hips. In both of these positions focus on feeling your muscles contract and activate them while they are being stretched out. Focus on driving your back leg into the ground while your front leg stays nice and stable for support. These positions can be very challenging balance wise. Hold on to a chair, or wall if you are having difficulty balancing.

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Upper back & Shoulders: September 7

Welcome back! What if someone told you that you could feel amazing, and perform at your highest level and It only took dedicating 15 minutes per day. That’s Movement Vault in a nut shell. You are doing awesome and your body loves you for it. Keep it up!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day 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 a joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

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Ankles, Hips & Shoulders (MV-Mini): September 6

Welcome back! I’m going to keep it short and sweet as that is what we are doing in today’s Movement Vault Mini Series. Today’s routine is short, straight to the point, and effective. Have fun!

Equipment Needed: 1) Padded Mat. We are working on the flexibility, stability, and mobility of your ankles, hips, and shoulders.

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Flow: September 5

Luke, I am your Flow-er. May the Flow be with you. Hahaaa have fun today!

Flow day! Today’s flow day is a great one for all of you runner’s out there. Equipment needed: 1. Padded mat.

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Ankles & Upper Back: September 4

Ah yes, the upper back and ankles. Two highly neglected tight areas for a lot of people. Not you though! The ramifications for having one tight ankle alone can cause potential issues in your knee, hip, foot, and even shoulder. People dealing with knee pain usually have a high probability of having a tight ankle or two. Enough of me rambling, let’s jump into today’s routine. Have fun!

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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Lateral Body: September 3

What is the area of the body that you struggle with most? This is a trick question because what you think your weakest link may not be. It could actually be another joint such as your left ankle which is causing compensation in the joint that you think is your weakest link. Everyone has that one or two areas that they need to dedicate a little extra time on, and some people more than one or two. The key is to work on everything and this is what we do throughout our monthly programming at Movement Vault. We break our program in to the macro year cycle, and then into months, and weeks. This ensures that we fine tune every joint in your body a specific amount of times within a given time period. Today is all about your side or lateral body. Have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a routine that is going to have the muscles and fascia on the side of your body feeling amazing! Today we are working on the flexibility, mobility, and stability of your lateral body aka your quadratus lumborum, obliques, lats, and posterior rotator cuff.

We are starting off with a muscle/fascia release for the muscles mentioned above. We are then moving on to a stretch and activation movement for the muscles and fascia located on the side of your upper body. Focus on contracting one side, while you stretch out the other side. We’ve got a great finisher today in the form of diagonal chop holds. Focus on twisting and reaching as far as possible in the up position and reaching down and squeezing your abs in the down position.

Your body is loving you for the time that you spend providing it with the specific movements it needs. Today is World Mobility Day. Jk, everyday is World Mobility Day. Thanks for celebrating your body with us.

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Flow: September 2

When you know, you Flow, Movement Vault Style. Let’s jump right in today, have fun!

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

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Hips & Shoulders: September 1

Welcome back! You are here and ready to get after it, amazing. Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym after this routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a gluteus muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

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Shoulders & Back: August 31

Power Tuesday, Let’s go! You are doing an amazing job. I always say 90% off the pain and injuries that come in to my clinic could have been avoided. What causes these pain and injuries? It all boils down to having tight muscles and joints, which causes joint compensations, which then leads to wear and tear, and eventually pain and injury. How do you avoid these 90% of pain and injuries? Exactly what you do everyday at Movement Vault and today is no different. Let’s start!

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.

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Lower Body: August 30

Having amazing joint health and mobility means that you are able to actively elongate all of your tissues in and around your joints such as muscles, fascia, ligaments, and even bone. It also means that you have control of all of these muscles through a full range of motion. Even missing 5 degrees of range of motion in a joint can lead to problems not only in that specific joint, but other joints as well due to other joints having to compensate for the 5 degrees of decreased joint mobility. Today’s routine is all about maximizing active full range of motion. Have fun!

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.

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Flow: August 29

Here is something interesting to think about. Do you like to save time? Well, Movement Vault takes the guess work out of your joint optimization aka flexibility and mobility routines only delivering the most effective techniques to you. On top of that, getting injured is a huge waste of time. An injury takes you away from doing the things you love to do, has you searching on Doctor Google for hours to try to self diagnose yourself, has you potentially going to see your doc, and the list goes on. The point I’m driving home is that by being proactive with your joint health like you are doing today will save you a LOT of time down the line as your chances of injury decrease significantly when your joints move at their best. I’ll leave it there. Happy Sunday!

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.

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