May Mobility – Week Four

This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!

Hip Mobility Month – Week Three

We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.

Hip Mobility Exercises – Week 1

This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.

Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.

Rotation Month – Week One

This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.

We are going to start with the hips. If you have been stretching your hips, but they never seem to get looser, try some rotation. Rotating the hips could be the missing link in your mobility program.⁠

Next, let’s keep that new hip mobility by strengthening into hip external rotation. Try this little, but mighty move to help your hips stay healthy.

Posterior Kinetic Chain – Week One

This month, we are working on stretches and exercises that allow us to work with our posterior kinetic chain. We will be focusing on the lower portion of the chain – mainly the glutes, hamstrings, calves, and arches. Follow along all month long.

For this first week, we are starting with a full body stretch that opens up the hips, spine, chest, and shoulders. When we are tightened down, we don’t move properly. So, this stretch is a great place to start. Then, we will learn where the posterior kinetic chain is by loading it.

Foot and Ankle Month – Week Three

We are focusing on the ankles this week. In this first stretch, we are trying to gain ankle mobility in combination with hip mobility, since both are needed for proper gait. The second exercise is a little twist on a calf raise to help you integrate the calf strength with the rest of the posterior chain.