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theworldlydilettante

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amarie_lifts

Had a sesh with the lovely @tharsika_m , using my new Boomstick from @kabukistrengthlab !! Such an amazing tool, especially for pec and lat stretches. . . #tools #healing #therapy #therapist #stretches #stretch #fascialstretchtherapy #fst #toronto #therapist #fitness #wellness #movement #toronto #fst #kabukistrength

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balance.s.m.therapy

Loving my new Boomstick to help with upper body stretches! So much easier now, since I was blessed with the wingspan and wrists of an infant. . . . . #tools #healing #therapy #therapist #stretches #stretch #fascialstretchtherapy #fst #toronto #therapist #fitness #wellness #movement #toronto #fst

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thecolorfen

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saco_river

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sunnisouls

Today was all about twisting. My back feels absolutely amazing now and I am quite surprised at how far I can twist. The first pose was quite hard. I did it with a pillow at first by feet, and then removed the pillow and got in and out the pose with no assistance. I am feeling rather proud right now!! And I enjoyed that my cat wanted to be apart of it all too. . . . . . . #yyc #yoga #yogiintraining #weightloss #fitfam #weightlossjourney #transformation #weightlosstransformation #healthybody #healthymind #healthysoul #yogi #learning #stretches #gymlife #fitlife #yogacat #yogalife #followme #weightlossgoals #catyoga #healthywomen #healthy #curvygirl #balance #girlswithtattoos #warrior #yogaeveryday #catsofinstagram #confident

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zoemassage

The weekend is the perfect time for a relaxing #CouplesMassage! Hurry though, our reservations are filling fast for next week! How do you enjoy your Saturday? ⬇️

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approvedpilatesmassage

Why not try my Self-help Videos for #pilatesexercises #stretches and #massagetherapy £9.95 Just go to my bio and press the link. #feelamazingeveryday #keepfit #painfree #musclehealth #stottpilates #stretch #uk #cotswolds

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fit_kat2120

Stretches after t35 speed 1.0 are seriously the best thing ever. How ur having an amazing weekend, make it s good one! 😜👊🏻 #t25 #workout #workoutbuddies #fitness #fitlife #stretches #cardioishardio #speed1.0 #shaunt #sweatysaturday #letsdothis #pumpup @pumpup

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acroballerina

Stuck between a rock and a hard place? 🤔Flexibility definitely helps!!! New Yorkers and NYC visitors: follow my bffl @acrobatrix (she is amazing, hilarious, and the sweetest person ever) and then go to her amazing flexibility workshop @themusebrooklyn on August 15th! She’ll get you flexier and bendier than ever before! I am so looking forward to an @acroballerina @acrobatrix @dtufino_photo collab this fall... It’s gonna be flextastic 💪😘❤️ 📷 by the Gurufino himself @dtufino_photo • • • 💪👑💕 @MsHealthandFitness competition Semi-Finals commence in just two days!!! Competition is going to be tight and fierce... Ready to bring my A-game!!! Every vote counts so set a reminder to vote daily, and feel free to share my posts to your friends! 💕💗💕 Thank you guys so much for your support it means the world to me! 🤗💗💝 • • • • #mshealthandfitness #mshealthandfitness2018 #flexibility #flexyourheart #flexy #flexylegs #strengthisbeauty #strengthandflexibility #strongandflexible #strongisbeautiful #strongerdancers #muscleandfitnesshers #tutuskirt #freedoflondon #fitnessfun #fitwoman #fitnesscompetitor #fitnesscompetition #fitnessgoal #fitnesscommunity #fitnessworld #circusartistcirque #circuseverydamnday #nycyoga #bendy #stretches #stretchrevolution #danceeverywhere

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15thletter

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theequestrianspt

Im back! ◇ I had my last few weeks of school and I had to put all my time and energy into finishing up strong. My phone updated and half my apps don't work including my photos! So this is the best I could do with a lot of finagling. Have any of you noticed that you turn towards one side more than the other?? I sure do 🙄. I turn to the inside of the ring everytime I am tracking to the left. Working on my spine mobility has been helping to improve that greatly along with maintaining some awareness to my position. I try to continuously cue myself straight. An indication you are rotated in the saddle is if you feel more weight in one stirrup over the other. Do you favor one side?

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sophiemorrisfitness

No training for me today. Just concentrating on me and my messed up rotator cuffs 😭😭😭 Today's little cable rehab routine consisted of... - TVIW stretch (on bench) - Internal rotation - External rotation - Standing single arm row - Upwards rotation - Hip pull with rope - Facepull Shoulders are feeling so much better already after doing this. No clicking like I had this morning and they feel so much looser. Going to include this in my training routine 3-4 times a week until my rotator cuffs get stronger 💪🏽 . . . . #rotatorcuff #shoulders #injury #rehab #rehabilitation #exercises #stretches #rehabexercises #cables #resistancetraining #strength #girlswholift #strongnotskinny #progress #motivation #training #weighttraining #puregym #gym #gymlife #fitness #fitfamuk #instafit #health #nutrition #fit #healthylifestyle #life #lifestyle

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scudrunner_brewing

We've had a cancellation for tomorrow's In-flight Yoga class! Email maddison@scudrunnerbrewing.ca if you are interested in joining us tomorrow, July 22nd at 11am! Bring your yoga mat, comfy shoes and your thirst! 45 min session with 4 beer samples! Cost is $20 at the door. Must be 19 years or over #yoga #beer #stretches . . . #craftbeer #beer #mug #pint #growler #keg #brewery #brewporn #drinklocal #supportlocal #nlcraftbeer #craftbeernl #thebeerfromhere #aviation #yqx #gander #newfoundland #cheers

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customsportsswag

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gali_the_piratecat

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amanda_applesquats

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mdfitnessuae

STRETCH! STRETCH! STRETCH! too often I see people have an amazing workout then head for the exit. Stretching is a fundamental part of exercise and its not until you wake up with excruciating pain you realise, by then it's too late. It's not only exercise which plays a part in back pain but also bad posture and sitting for a lengthy period has a part to play. 5 minutes of stretching daily even when not working out can make a massive difference and aid in posture and form. #backpain #stretches #yoga #personaltrainerdubai #dubaifitness #posture #pain #ptdubai

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drsheelanambiar

I teach a Saturday morning Power Stretch session every week. This is it! A combination of #Yoga #stretches #relaxation #breathwork #powerstretch #saturday #saturdayyoga #tfl.trainingforlife #earlymorningyoga #morningyoga #groupfitness #21daychallenge

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tree_hugg3r_

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selfie.caree

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selfie.caree

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yoga_the_bliss

Stretched has always been painful for me.. My body was fragile when I started my yoga journey, even today I find lot of difficulty in stretching and bending but I can see the change eventually...how pain subsided and it becomes pleasure eventually And for next few days I am gonna post asana performed either in my studio or at home which are very basic as I have participated in yoga challenge to perform the asana which makes us happy to spread positivity, happiness....finding light in every situation . 💗 Hosts @the_bohemian_introvert @alexzandrapeters @marta.theyogi @yogiaubrey @yoga_mami . 💗 our generous sponsors @aloyoga and @infinitystrap . . . . . Practice with me every Tue Thu and sat mornings 6.10am to 7.10am @midass studio . Every Mon Wed Fri 8pm to 9pm and weekends sat 9.15am to 10.15am . . . . #yoga #yogaeverywhere #yogamats #yogawear #active #stretches #breathe #positivethinking #poses #asana #picoftheday #fitnesslifestyle #Fitnessjourney #instagramer #instafitness #instagramer #photography #igyoga #sattva #mumbaiyogateacher #healthylifestyle #practiceandeverythingiscoming #practice

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crossfitcollective

SWIPE ⬅️ We can’t stress enough how important your mobility is. Good range of motion is vital and should be the goal with almost everything you do. You don’t want to have bulky muscles but can‘t scratch the back of your neck! 😂 A few suggestions: 1. Sit in a Child’s Pose and reach out in front of you with your face on the floor and a heavy sand bag on your back. 2. Rub a heavy kettlebell on your muscles. 📸: @godsenthiphop #CrossFit #CrossFitCollective #FunctionalFitness #Mobility #Training #Weightlifting #Exercise #Workout #WeightLoss #Muscles #HealthyLiving #WOD #Health #Wellness #Holistic #Gymnastics #PersonalTrainer #PersonalTraining #IndividualDesign #VisitLancaster #FigLancaster #LancasterPA #DiscoverLancaster #Commitment #Fitness #Community #RangeOfMotion #Stretch #Stretches #Stretching

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cielowellchi

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hipsnwhips_odball87

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satravikaur

Days 4, 5, 6 , #happyyogabody here is #Epk2 #kingpigeon with strap and #flyingpigeon and #thunderbolt . All are most definitely not my best. I'm not even sure what thunderbolt pose is. I always thought it was another name for #rockpose. My body had been struggling all week. I have a couple of injuries in my shoulders my knee and I think a disc problem in my back. I am now aware certain poses cause my back and knee to flare up one being splits and also my knees don't like skipping either. I'm so sad over this as I love to skip 🤔😞 anyways it's good to identify the problems. My daughter and grandson are home on a visit so I'm also pretty wrapped up in them at the moment. Have a lovely weekend all. Thanks lovely hosts @omniyogagirl @shreeyoga @ina.yoga #yoga #practice #practicepracticepractice #over50yoga #yogaeverydamnday #yogaaddict #yoga #practice #practiceandalliscoming #strong #myyogalife #myjourney #stretches

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almamoore7

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gimeebox

Start your weekend right 💁🏽

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denisebrs

Só uma alongada básica para começar bem o dia! 💚😂 #sun #sunny #stretches

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spelamehle

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acro_gymnast04

Leg stretches!! Swipe for the list!! Do these stretches every day and u WILL see an improvement! Just remember it takes time to become flexible, so never give up!! • • • #stretches #stretching #stretchingroutine #legflexablitiy #flexability

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acro_gymnast04

Back stretches!! Swipe for the list!! Do these stretches every day and u WILL see an improvement! Just remember it takes time to become flexible, so never give up!! • • • #stretches #stretching #stretchingroutine #backflexability #flexability

1

tac_arenaevents

Life is beautiful!!! Hike with the fit fam @monstatribeng.we Go from plains to plains 😀😀😀 #fitpple #goodtimes #jumps #stretches #

1

dublinholisticcentre

REMINDER! Yogita Om is doing her 'Art of Touch' Massage Workshop on August 25th and 26th. For more and to book, go here (scroll down to The Art of Touch): http://www.dublinholisticcentre.com/workshops/ And there's an early bird special offer if you book before August 1st! . . . #massage #massages #yogita #yogitaom #artoftouch #intuitivemassage #massagetherapy #massagetraining #physicaleducation #DublinHolisticCentre #HolisticCentre #sport #sportsmassage #sportmassage #workout #fitness #stretches #recovery #suppleness #massageireland #massagetechniques #pressure #relax #relaxation #muscletissue #pressure #muscles #fitfam #fitfamireland

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ashleystashe

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sarahs_little_secret

🐺 #shewolfyogatribe 🐺 Day 4: Tiger Pose. . Looking forward to tonight. Got a girlfriends 31st to celebrate! Damn...Need to stop getting older... 👵🍹💃 drunken oldies hittin up the dance floor! Woop woop 👐👐. Hope you all have some fun planned for tonight xx. ✖️ SheWolf Tribe: @sultryabyss @mermaid.tiffany @in.ecstatic.motion 💫 Magical Sponsors: @sultrystones @sylvestermcnutt @blueridgehemp @insideoutsideoutsidein @goamagicfashion 🐺 Day 1 ✨ Puppy Pose Day 2 ✨ Inversion Day 3 ✨ King Pigeon Day 4 ✨ Tiger Pose Day 5 ✨ Arm Balance Day 6 ✨ Splits Day 7 ✨ Bound Hero Day 8 ✨ Downward Dog Day 9 ✨ Tippy Toe Pose Day 10✨ Free Wolf . . . . #yoga #yogapose #tigerpose #vyagrasana #yogapractice #yogaeverydamnday #yogamom #yogamum #igyogachallenge #igfitness #yogafit #yogalover #stretches #asana #instafit #instachallenge #instayoga #yogawitch #saturdayvibes #birthdaygirl #celebrate #goodvibes #winetime #cocktails #feeltheyogahigh #yogavibes

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chanstandss

Assisted by a box 📦, but still... my feet are finally getting close to my head and i am happy with that 😁(I can actually see my toes yay) (also my leg looks so weird in this)

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jacqvella

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franjayogi

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franjayogi

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pumplust

Rainy day #carselfie — who did their makeup today like a big girl 🙋🏼‍♀️

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chelsiefreeman

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builtbyjimmy

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massage_complete

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janetsart1955

Ontario is yours to discover #love those cute plants outside of the Airport #Toronto International Airport #Rudeau canal is in Ottawa it’s a #Heritage Route #stretches from Lake Ontario in Kingston to the #Ottawa River along both sides of the #UNESCO world Heritage designed #Rideau Canal #historic sites #international areas that show Canada 🇨🇦 in its best sites #charming villages #I’ve lived a great deal in this life seeing stuff most #people never see . #world class art museums in Canada 🇨🇦

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bitchycathappycat

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rosegolden9113

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centro_fisioterapia_aguadeno

Here's a wonderful explanation what myofascial release is by my good friend and professor Dr. Rendon Myofascial release is part of what we do at Centro Fisioterapia Aguadeño Regrann from @rendonpt - 👇What I Specialize In —— I am a Physical Therapist that specializes in Myofascial Release. What does that even mean? That’s what you’re going to learn about in this video. —— 💆‍♀️Looks relaxing, right? That’s because it absolutely is and is very beneficial to your body and its healing. —— Myofascial release is a low load, shear tension into your body's tissue and fabric. Also known as your “myofascia”. —— Myofascial release is so valuable for: 1️⃣Tensional strain 2️⃣Acute and chronic injuries 3️⃣Pestering cramps and aches. It's gentle: It won't hurt you. And your body needs it. — If you have any further questions, comment below or send me a message and I will answer it! . . . . . . . . . . . . . . . . #physicaltherapy #physicaltherapist #rotatorcuff #shoulderworkout #shouldersworkout #shoulderstability #shoulderday #lowbackpain #backpain #shoulderpain #shoulderday #shoulderworkout #shoulderstabilization #shoulderpain #shoulderwork #shoulderrehab #shoulderpress #stretching #stretches #myofascialrelease #stabilitytraining #shouldertraining #redlands #fascia #docrendon #acutepain #chronicpain #crookedback

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sunnisouls

Today was more hip opening exercises. I wasn't able to get photos of the rest of the workout because my camera started acting up. I was able to get this one though, hopefully I can get my camera sorted out by tomorrow. . . . . #yyc #yoga #yogiintraining #weightloss #fitfam #weightlossjourney #transformation #weightlosstransformation #healthybody #healthymind #healthysoul #yogi #learning #stretches #gymlife #fitlife #newme #yogalife #followme #weightlossgoals #stretchitout #healthywomen #healthy #curvygirl #balance #girlswithtattoos #warrior #yogaday

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artofmobility

[AOM EPISODE 140] . . 🔷3D CALF STRETCH🔷 . Let's spice up the old, boring calf stretch and move in different planes!🤙🏽 Here we have the 3D calf stretch inspired by @jonrehab!🙏🏽 . Most of our movements are done in the sagittal plane.✊🏽 Ideally, you'd want to incorporate stretching movements in all 3 dimensions: . . 🔹sagittal (forward and backward). 🔹frontal (side to side).. 🔹transverse (rotational). . By rotating the pelvis, you're essentially placing tension on the calves, which helps activate different fibres of the muscle group!👊🏽 If you feel locked up on one side while rotating, hold that side a little longer. Try to reach a little further each time you rotate to one side!👌🏾. . Hold each stretch for 3-5 seconds for 4-6 reps (each side). Tag a friend in need of a whole new calf stretch experience!🙌🏽 #teamnocalves #aom #artofmobility

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sunnisouls

Day 12 of 30 side stretching. I had a pretty rough sleep last night and the yoga today really helped me reset. I wobbled a little bit, however I am a lot more balanced than when I started and I think its noticeable. . . . . #yyc #yoga #yogiintraining #weightloss #fitfam #weightlossjourney #transformation #weightlosstransformation #healthybody #healthymind #healthysoul #yogi #learning #stretches #gymlife #fitlife #newme #yogalife #followme #weightlossgoals #stretchitout #healthywomen #healthy #curvygirl #balance #girlswithtattoos #warrior #yogaday

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artofmobility

[AOM EPISODE 139] . . 🔷IMPROVE YOUR THORACIC MOBILITY🔷 . Do you have a stiff back from all that sitting at work? Do you feel your back gets tight when you squat? Then, here is a great mobility drill that uses a stick/dowel in order to help open up your back and shoulders!👊🏽 . Many people tend to spend too much time in a slouched, rounded posture and overtime, this can lead to kyphosis and stiffness in the mid/upper back.✊🏽 As a result, when we start moving and performing movements that require mobility in these areas, there may be compensations in the other parts of the body such as the lower back, shoulder and even neck❗️ . Overtime, this can lead to sub-optimal movement patterns, muscular imbalances, and potentially injury‼️ If you have any stiffness/pain in your back, shoulders or neck, this could be a valuable tool!🙌🏽 . Perform this stick mobility drill during your warm-up and feel like a boss ninja in front of your friends!🤙🏽 Try to perform 6-8 reps in a controlled manner and do both sides where applicable! Tag someone who complains of a stiff back!🙏🏽 #artofmobility #aom

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artofmobility

[AOM EPISODE 138] . ✨MORNING MOBILITY DABBLE✨ . Just like the @themvmtpts dabble with their flows, today we’re going to show you a morning mobility flow that I’ve been doing over the past while to improve my lower body mobility, which as you can tell, needs a lot of work! Kudos to Physiotherapist Guru Bahram Jam for showing this mobility flow to us! I’m not perfect with any of these movements by any means, but the purpose of this routine is just to get your body moving and allow you to move through different ranges of motion! . . 1️⃣Overhead reach in standing 2️⃣Squat with overhead reach 3️⃣Hands to floor 4️⃣Pedal the Floor 5️⃣Thoracic rotation in a push-up position 6️⃣ Upward dog 7️⃣Runner’s lunge (both legs) 8️⃣ Child’s pose . . .Try this routine out and let us know what you think! #artofmobility #aom #purposefulmovement #dabble . . . . . . . #fitnesstips #fitnesstip #physicalrehab #prehabnotrehab #workouttips #fitnessadvice #rehab #physicaltherapy #physicaltherapist #chiropractic #chiropractor #mobility #physio #chiro #rmt #rehab #prehab #mobilitytraining #yoga #mobilitywod #massagetherapy #stretch #stretches #stretching #fitness #exercise #workout

4

artofmobility

[AOM EPISODE 137] . 🏋️BANDED SHOULDER WARM-UP🏋️ . 📎 Here’s a quick shoulder warm-up with a resistance band that I like to incorporate before my workouts!👊 This is a great way to activate the muscles around the shoulder while moving through ROM and get the blood flowing to the upper body!🙌 . 1️⃣Banded Dislocation . 2️⃣Banded Pull Aparts . 3️⃣Banded Wall Angels . . ⛏️ Try this out next time and let us know what you think! #artofmobility #aom #movewithapurpose . . . . . . . . . . . #fitnesstips #fitnesstip #physicalrehab #prehabnotrehab #workouttips #fitnessadvice #rehab #physicaltherapy #physicaltherapist #chiropractic #chiropractor #mobility #physio #chiro #rmt #rehab #prehab #mobilitytraining #yoga #mobilitywod #massagetherapy #stretch #stretches #stretching #fitness #exercise #workout

2

artofmobility

[AOM EPISODE 136] . 🔶HOW TO PROPERLY WARM UP THE ROTATOR CUFF!🔶 . How many of you warm up the rotator cuff using the first exercise? This may seem like a simple exercise to target the rotator cuff, but in reality it minimally works out the rotator cuff!👎🏽 The positioning of the weight actually targets the biceps more in order for you to keep the weight up against gravity!✊🏽 . So how do we warm up the rotator cuff in a more effective position? All you have to do is bring the elbow parallel to your shoulder and then perform external rotation from there!👊🏽 This allows you to actively work against gravity by engaging your rotator cuff to lift the weight, while reducing the engagement of the biceps! Also, you can use a resistance band or cable to do the first exercise with your elbows tucked in!💪🏽 . Here are some tips when doing this exercise: . 1️⃣ Bring the elbow parallel to the shoulder. . 2️⃣ Keep elbow in place and use it as a pivot point to which your forearm rotates around. . 3️⃣ Raise/externally rotate the weight as far as you can comfortably. . . Perform this exercise for 3 sets of 10-15 reps and your rotator cuff will be on 🔥! Shout out to our model friend @jjamessky for demonstrating this exercise!🙌🏽 Tag a friend and stop them from committing this hideous crime!🙏🏽 #artofmobility #aom #movewithapurpose

4

artofmobility

[AOM EPISODE 134] . 🔷 Barbell Upper Trap Release 🔷 . Barbells are often used for upper body strength exercises, but they can be used as an upper trap mobility tool!🙌🏽 If you have tight/painful upper traps that are untreated you are increasing your risk for neck pain, shoulder impingement and even headaches!✊🏽 Also, it prevents your lower traps and lats from being enganged properly during workouts! Doing the upper trap release on the barbell is a quick way for you to decrease tightness and melt away the pain.👊🏽 . Barbell Upper Trap Release: . 1️⃣ Place a weighted barbell in a rack, and stand with your shoulder under the bar. Use plates under the feet if you need to get into a more comfortable position. . . 2️⃣ Move left and right until you find a tender area. . 3️⃣ Push your upper trap up to the bar and hold that position until you find the right pressure. . . 4️⃣ Then bring your ear towards the shoulder that is away from the barbell shoulder and then rotate your head . 5️⃣ Do 6-10 reps on different tender areas and do not forget to switch sides! . . Tag someone who is having upper trap tightness or pain!🤙🏽 #artofmobility #aom #purposefulmovement

7

artofmobility

[AOM EPISODE 132] . 🔶Neck Pain Release🔶 . Is the back of your neck very tight?👎🏽 Your sub-occipitals may be the culprit! The sub-occipitals are a small group of muscles that run from the top of your cervical spine (neck) to the base of your skull.✊🏽 These muscles become very tight in individuals with poor forward head posture! If you are sitting in front of a computer screen all day or always texting on your phone, you probably have this issue! If it is not taken care of the tension can also lead to headaches! . To perform these sub-occipital muscle releases: . 1⃣ Find a lacrosse ball or even better a peanut (two lacrosse balls attached together) . 2⃣ Lie on your back with your knees bent. Place the ball below the base of your skull. . 3⃣ Perform chin tucks and hold for 30-45 seconds. Think of creating a double chin by bringing your chin towards your chest. . . 4⃣ To make it more effective rotate the head back and forth on one side while performing chin tucks. . 5⃣ If you want even more pressure then perform a glute bridge with your chin tuck! . Try these releases and watch your neck pain just melt away!👊🏽 Tag someone who is always complaining about neck pain!🙌🏽 #artofmobility #aom #purposefulmovement

6

artofmobility

[AOM EPISODE 131] . ♦️STANDING FIRE HYDRANT FOR KNEE PAIN♦️ . Do you feel knee pain when running or jumping? Are you a track, volleyball or basketball athlete that has to perform explosive moments? . . Then incorporate this exercise into your workout regime to work on proper body mechanics, balance and reduce your chances of a knee injury!👊🏽 . Fire hydrants specifically focus on strengthening the gluteus medius, which allows for hip abduction ( moving the leg away from the midline of the body).✊🏽Strengthening this muscle can help with better hip stabilization and proper tracking of the kneecap during exercise and sports!💪🏽 This will ultimately reduce your chances of knee injuries!🙏🏽 . When performing this exercise, ensure the following: . . ♦️Make sure to kick leg out at a 45 degree angle. . ♦️Make sure the leg on the ground is not caving in. . ♦️Make sure the leg on the ground is not caving in. . ♦️No pelvic rotation (the ONLY movement that will be produced is hip abduction!) . ♦️Keep a neutral spine (do NOT crank your neck up into hyperextension). . ♦️Maintain a slow and controlled movement throughout. . Once you get comfortable with body weight fire hydrants, add in a resistance band (above your knees) for greater activation! Try to do 3 to 4 sets of 8-12 reps on each leg. Feel those glute meds burn!🔥. . Tag someone who has knee pain!🤙🏽 #firehydrant #kneepain #artofmobility #aom #movewithapurpose

9

artofmobility

[AOM EPISODE 130]⠀ .⠀ 🎉BETTER QUADS STRETCH🎉⠀ . Today we're going to show you a better way to stretch your quads. The traditional standing quad stretch is often done incorrectly with excessive compensation through the lower back! It’s more difficult to stretch on one leg, and people will often hyperextend through their lower back to get more into the stretch! 🤯⠀ .⠀ . This quad stretch will use a yoga ball to guide you into the stretch. Start by getting into a half kneeling position and and place your knee so that your ankle is supported in front of the ball. This will put your leg into hip extension and knee flexion which will stretch the quads. In this position it is easier to control the movement from the lower back, and by squeezing your glutes and shifting your hips slightly forward, you can increase the intensity of the stretch. Alternatively, this can be done against a bench if you don’t have a yoga ball. Try this one out and let us know what you think! 🤛🙏 #artofmobility #aom #movewithapurpose ⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ .⠀ ⠀ #fitnesstips #fitnesstip #physicalrehab #prehabnotrehab #workouttips #fitnessadvice #rehab #physicaltherapy #physicaltherapist #chiropractic #chiropractor #mobility #physio #chiro #rmt #rehab #prehab #mobilitytraining #yoga #mobilitywod #massagetherapy #stretch #stretches #stretching #fitness #exercise #workout

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artofmobility

[AOM EPISODE 129] . 🔷Ankle Prehab/Rehab for Ankle Stability🔷 . It is vital that we train our ankle joint and its surrounding muscles in different positions.✊🏽 As a result, when we are exposed to an outside force that places us in these positions, we are less likely to have an injury.👌🏾Essentially, we have prepared the body for these positions! For example, the inversion shuffle mimics the movement that occurs in most ankle sprains! These exercises will help strengthen and increase the stability of your ankles if done consistently!💪🏽 . Incorporate these exercises into your daily routine before you run or play any sports like basketball or volleyball: . 1⃣ Toe Walking: Heels are off the floor and toes point down . 2⃣Heel Walking: Toes and midfoot are off the floor and pointing up to the sky . 3⃣ Inversion Shuffle: Bring the outside part of your foot away from the midline of the body . 4⃣ Eversion Shuffle: Bring the inside part of your foot towards the midline of the body . 5⃣ Frog Jump: Maintain deep squat position while jumping on toes . 6⃣Duck Walk: Move in deep squat position while keeping your heels on the floor . . Remember this is harder than it looks so make sure to be careful when doing these exercises, especially if you have had any prior injuries! Ultimately, these exercises can help decrease the occurrence of ankle sprains, shin splits and plantar fasciitis!👊🏽 . . Try to do 15 metres of each exercise to help strengthen those bummy ankles! Tag someone who complains of bad ankles or someone who just gets crossed over too much on the blacktop!⛹🏽‍♂🙏🏽 #aom #artofmobility #purposefulmovement

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[AOM EPISODE 128] . 🔶Banded Cha Cha for Glutes🔶 . It's Squatterday and you know what that means!👊🏽 Here we have our model, @skahlon__ , demonstrating a great glute activation exercise by the one and only @bretcontreras1 AKA the "'Glute Guy.'" 🙌🏽 . Perform these two exercises one after the other for a great glute warm-up/burnout: . 🔸Lateral band walks (25 steps each side for a total of 50 steps) . Get down into a semi squat position, step side to side to activate your gluteus medius. . . 🔸Banded Cha Cha (20 reps each leg). . . Grab onto something sturdy and sink down into a semi squat position. Place one leg back and to the side (posteriorly & laterally). . . This exercise uses the gluteus medius muscle to keep the knees from caving inwards. . Tag a friend who's down for some booty gains!🍑💪🏽 #aom #artofmobility #purposefulmovement #gluteguy #glutelab

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artofmobility

[AOM EPISODE 127] . 🔶 How to do Triceps Pushdown🔶 . The triceps consist of a medial head, lateral head and long head. When you do triceps pushdowns you are targeting the medial and lateral head! Interestingly, your upper arm size is made up significantly by your triceps than the biceps. Therefore, to get bigger arms working out your triceps is more crucial than most people think! . Triceps Pushdown Cues: . 🔸Make sure you're NOT standing straight up with your feet close together. Focus on keeping a slight lean in the torso with feet shoulder width apart. . 🔸Retract and depress your shoulder blades and DO NOT roll shoulders forward. . 🔸DO NOT have your elbows away from your side and press the weight straight down. Focus on keeping the elbows pinned to your side and press the weight towards your thigh. . 🔸 MAINTAIN a stationary torso throughout the exercise. . Tag someone who needs to focus more on their technique for their triceps pushdown!👊🏽 #artofmobility #aom #purposefulmovement

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artofmobility

[AOM EPISODE 124] . 🔶 Ankle Mobility, Hip and Knee Stability 🔶 . Are you looking for a fun, challenging way to work on your core, and ankle mobility, as well as your hip and knee stability?💪🏽 . All you need is a bosu ball or a medicine ball, and some serious balance game!👊🏽 The goal is to perform as many squats as you can on the different surface areas of the balls! . When squats are done on the bosu or medicine ball, you're engaging your core muscles more, thus increasing strength. The different surface areas of the balls work on improving both your balance and flexibility!🏄🏽‍♂️ Working on your balance can help prevent knee, ankle and hip injuries.✊🏽 . Focus on the following cues during this movement: . 🔸Push knees out when squatting 🔸Focus on bracing your core 🔸Maintain a neutral torso 🔸Keep your hips levelled . . Give it a shot and let us know what ya think! How many squats can you do for each variation?🤔 #artofmobility #aom #purposefulmovement . . 🎶Ride Out - Kid Ink🎶 . . . . . . . #fitnesstips #fitnesstip #physicalrehab #prehabnotrehab #workouttips #fitnessadvice #rehab #physicaltherapy #physicaltherapist #chiropractic #chiropractor #mobility #physio #chiro #rmt #rehab #prehab #mobilitytraining #yoga #mobilitywod #massagetherapy #stretch #stretches #stretching #fitness #exercise #workout

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artofmobility

[AOM EPISODE 110] . 🔶BACK/PULL DAY WARM-UP🔶 . This exercise is a great warmup prior to your back/pull day!👊🏽 It helps to activate your lats and traps while making sure to keep your shoulders healthy!🙏🏽 This exercise helps develop proper movement patterns in pulling motions such as lat-pulldowns that require you to forcefully depress, rotate, and retract the scapula. Regular use of this exercise will help you to develop better kinesthetic awareness of your scapular position in order to move loads efficiently and safely!🙌🏽 . The emphasis of this exercise is on the depression (downward movement) and retraction (squeezing inward) of the shoulder blades, which works to bring the bar to the body, while the hands are fixed. . . Make sure to follow these cues: . . 🔸Do NOT bend elbows during the movement . 🔸Engage the core and keep a flat back . 🔸Do NOT let the ribs flare out . 🔸Control the weight on the way up . . Make sure for this exercise to use lighter weights that you can control!✊🏽 Try to perform 3-4 sets of 8-12 reps. Tag someone who needs to show their back some love!💪🏽 #artofmobility #aom #purposefulmovement

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[AOM EPISODE 108] . ✨GLUTE MEDIUS FOR RUNNERS✨ . Got knee pain during running?? This exercise today may help!! . The "Captain Morgan" is a great glute strengthening exercise that is functional and mimics a runner's stance during running ! . It has been suggested that excessive hip adduction, internal rotation, and contralateral (opposite) hip drop are contributing factors to knee injuries in runners! So focus on keeping the hips as level as possible when doing this exercise! . This exercise can be progressed by adding a resistance band above the knee to increase the demands of the glutes. Tag somebody who gets knee pain from running! #artofmobility #aom #purposefulmovement

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[AOM EPISODE 107] . 🔷GROIN STRETCH WITH THORACIC ROTATION 🔷 . Often, you'll see individuals warming up their hips and ankles before squatting. BUT, they neglect to warm up their backs. These exercises will help loosen the hips while mobilizing your thoracic spine (mid-back region), which will help get some blood flowing to those muscles!👊🏽 . Restrictions in your thoracic spine can hinder your squat by making it difficult to remain upright in the hole, or to properly set up under the bar. If the t-spine doesn’t move, this will cause other areas to pick up the slack. Often, you'll see excessive motion in the cervical (neck) and lumbar spine (lower back) to compensate!🤕 You may even be cranking on the shoulder joint in an effort to maintain position!😵 . When performing these exercises: . 🔹Take one arm and place it on the inside of your leg. The goal here is to use your arm to push your knees out in order to prevent them from caving in (valgus knee). This will also help with stretching out your groin region!👌🏾 . 🔹Use your opposite hand to guide you as you twist and reach for the ceiling. . . 🔹DO NOT crank yourself into rotation that you do not have, but move smoothly into the range you already have! Slowly work your way up from here. . . 🔹To loosen your body up, perform 6-8 reps on each side for 2-3 sets. . This little bit of work can really put your t-spine game over the top!🔥 Try this out and let us know what you think. Shout out to @kinetic.life for inspiring this series of exercises!🙏🏽Tag a friend that needs to give their t-spine mobility some love!💪🏽 #squatwarmup #thoracicmobility #artofmobility #aom #purposefulmovement

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artofmobility

[AOM EPISODE 105] . 💣STRENGTHEN YOUR ARCHES - PROGRESSION 💣 . Today we're going to show some awesome 🐶 socks and a progression to strengthen your arches and engage your tibialis posterior! This muscle helps plantarflex and invert your foot and maintains the arch of the foot. . . 1️⃣ Isometric holds for plantarflexion + inversion . 2️⃣ Floor wipes with a towel to work through range . 3️⃣ Resisted plantar flexion + inversion with band . . 4️⃣ Heel raises with ball squeeze in sitting . 5️⃣ Heel raises with ball squeeze in standing for full weight-bearing . Try these exercises out and let us know what you think!👊 #artofmobility #aom #purposefulmovement

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[AOM EPISODE 102] . 🏋️OVERHEAD SHOULDER STABILITY🏋️ . 🖍️Here are two overhead exercises that I've incorporated into my rehab routine to recover from a shoulder injury. . 📌The 1️⃣ exercise works on rotator cuff endurance in an overhead position while the 2️⃣ adds some scapular stability to trace the yoga ball in a circle. . 📍If you have a smaller ball at hand, then try using that instead because a yoga ball may feel bulky to use at the start. These are definitely a burner so try them out and let me know what you think! #artofmobility #aom #purposefulmovement

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[AOM EPISODE 100] . 🔷STRENGTHENING TRAPS🔷 . Are you feeling trap tightness/pain?🤕 Majority of trap pain is caused when the muscle is weak and long and not tight and short. They can feel tight and tense, but they feel this way because they are over-loaded due to being weak. So there is no need to stretch or massage these muscles. You need to do strengthening exercises that build strength, motor control, and endurance in the traps!👊🏽 . 1⃣Shoulder Shrugs With Abduction . 🔹Start with the palms forward with the arm slightly away from your torso (in slight arm abduction) will engage more of the upper traps. Start off with 2-3 sets of 12-15 reps! . 2⃣Overhead Shrugs . 🔹You can use either light dumebells or a barbell for this exercise! Begin with shoulders and elbows at a 90\90 angle and press the weight to the top. Then shrug your shoulders (elevate scapula) around one inch upwards. Lastly, after the upward shrug you will bring down the shoulders (depress scapula) back to the starting position. Start with 2-3 sets of 12 to 15 reps! . 3⃣Rolling Shrugs . 🔹Choose a weight which will not cause you to move your body or bring down your shoulders! Start with the dumbells by the side of your body. Then bring your shoulders forward (protract scapula) and shrug them upwards (elevate scapula). Then bring your shoulder back (retract scapula) and then down (depress scapula) until you are back to the starting position. Start off with 2-3 sets of 5 to 10 reps! . Tag someone who is always complaining about tight traps!🙌🏽 #aom #artofmobility #purposefulmovement

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artofmobility

[AOM EPISODE 97] . 💥SHOULDER PREHAB ROUTINE💥 . 🔎 Here's two great shoulder prehab exercises that you can add to your workout to help build resilient shoulders! . 📍These exercises work to 1️⃣ isometrically engage the rotator cuff external rotators while 2️⃣ activating the scapular stabilizers into upward rotation of the scapula! This is important in helping develop a stable shoulder especially when moving into an overhead position! . . 📌 In the second exercise, the towel is used as a cue to drive the elbows into the wall (scapular protraction) during the wall slide to further engage the serratus anterior. . 🔧 Perform 2-3 sets of 12-15 reps of each and you'll definitely feel your shoulders on 🔥🔥! Tag someone that needs to try these exercises out and let us know what you think! #artofmobility #aom #purposefulmovement

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[AOM EPISODE 96] . In honour of @trainsmartwellness 4th annual 5k walk/run we will be continuing our running series!🏃 . Today, we will be talking about medial tibial stress syndrome, which is pain on the inside of the lower leg.🤕 This usually affects the muscles on the back of the lower leg including the tibialis posterior, flexor hallicus longus and flexor digitorum longus (muscles that help point the toes down).. . In our first post of the series, we discussed how shin splints are usually caused by doing too much too soon!🙅‍♂ The signs of having shin splints are tight calves, limited ankle range of motion and weakness of the muscles mentioned above. . So, we are going to strengthen the weak muscles and release the tight muscles!👌 . 1⃣Start with your toes pointing down and bring your foot up and in. Then, push down and out with your hand for resistance. Make sure to curl the toes up to engage the flexor hallicus longus and flexor digitorum longus. . 2⃣Start by placing most of your weight on the calves and then roll back and forth. Hold on high tension areas and point toes up and down to help release it. . Shout out to our model @_debbiethekin for the demo!😍 P.S. even if you do not have shin splints this is a great preventive measure, especially if you are an avid runner! Tag someone who is always complaining about shin splints! 🙌 #shinsplints #shinpain #aom #artofmobility #trainsmartwellness #purposefulmovement

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artofmobility

[AOM EPISODE 94] . ⚡IMPROVE YOUR SHOULDER CONTROL⚡ . 📌 Reverse snow angels are a great way to improve shoulder control and scapular strength at the end ranges of motion! We recommend performing this exercise prior to upper body workouts, especially during overhead activities. . . ❎ The most common compensations with this exercise is to hyper-extend through the lower back and/or to shrug the shoulders as a result of poor/weak scapular control. . . ↗️ A light weight can be added as a progression for this exercise, but should be only done so when you can perform 15 reps without failure before adding an external load. . 📍Trust us, this exercise is a lot harder than it appears, and you’ll definitely feel the 🔥 after doing a couple of sets. Try these out and let us know what you think! Tag someone who needs to add these to their upper body routine! #artofmobility #aom #purposefulmovement #avicii

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[AOM EPISODE 91] . 🔶HOW TO DO A SINGLE ARM DUMBBELL ROW🔶 . Who wants a bigger and wider back?🙋🏽‍♂ . Then incorporate the single arm dumbbell row into your workouts!✌🏽This free weight exercise primarily targets the latissimus dorsi muscle, and to a lesser extent the rear deltoid heads, rhomboids, middle traps, biceps and forearm muscles. Performing rows unilaterally (one limb at a time) allows for increased contractions on the targeted muscles. This exercise also allows us to build both back width and thickness all at once. 🙌🏽 To prevent those injuries, focus on using weights which allow you to maintain proper technique as opposed to just lifting heavy weights! . Single Arm Dumbell Row Cues: . 1⃣Make sure you're NOT hyperextending the neck and focus on keeping the neck, head and spine in a neutral position. . . 2⃣Keep your core engaged and do NOT rotate your body at the top of the movement. . . 3⃣Retract your shoulders at the top of the movement and protract at the bottom of the movement. . . 4⃣Lastly, do not row towards the chest, but the hip! . . Try to do 3-4 sets of 8-12 reps for a good burn on those back muscles.🔥Tag a baby in need of a back!👊🏽 #dumbellrows #backexercise #artofmobility #aom #movewithapurpose #purposefulmovement

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[AOM EPISODE 85] . 🔷SHOULDER WARM-UP FOR OVERHEAD MOBILITY🔷 . Hey guys!🙋🏽‍♂️ Here is a small routine that I do as part of my mobility and strength program, prior to shoulder training! These yoga influenced movements are an amazing way to open up your posterior chain, while strengthening the muscles required in performing overhead movements (i.e. shoulder press)! BTW, if you haven't noticed, I'm not a yoga instructor!😂 . These exercises work to: . 🔷Open your hamstring and calves 🔷Loosen up that lower back 🔷Open up your hip flexors 🔷Strengthen your core and hip stabilizers 🔷Strengthen your back and shoulders . Incorporate these into your gym routine and watch your mobility and overhead strength increase, while decreasing your chances of getting injured.🙌🏽 Try to perform 3-4 rounds of each exercise. Do each exercise for 45 seconds with a 15 second break in between.👊🏽 . Tag a friend who lacks overhead mobility and needs this in their life!🏋🏾‍♂️ #shoulderwarmup #overheadmobility #artofmobility #aom #movewithapurpose

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[AOM EPISODE 83] . 💥REVERSE FLY FOR POSTERIOR SHOULDERS💥 . How often do we see people at the gym performing exercises for the “show muscles” aka the muscles you can see in front of the mirror? People doing chest, biceps, anterior delts, etc … but neglect the posterior back/shoulder muscles that you might not necessarily be able to see! And when you combine this with sitting for prolonged periods of time in sub-optimal positions, it's no wonder we often see people with rounded and forward shoulders! . This single arm cable reverse fly exercise targets the posterior shoulder muscles and may help improve those rounded forward shoulders, when incorporated into a well structured routine. These muscles primarily include the rear delts, mid/lower traps, rhomboids, and rotator cuff. . . ❎ A lot of people perform this exercise incorrectly by pulling with the biceps as opposed to the shoulder blades and compensate by rotating their torso to drive the movement. . . ☑️ To perform this exercise, keep your elbow locked to ⬇️ bicep activation, and initiate the movement by drawing your shoulder blades together ↘️↙️ (this will place a greater emphasis on the scapular retractors aka rhomboids/mid traps). . . It is noted that some rehab professionals have suggested a greater focus is placed on the rear delts if you start in a more protracted shoulder position, and initiate the movement with your rear delts as opposed to drawing the shoulder blades together. For those that prescribe this exercise, we'd definitely like to know your thoughts on this! Tag someone who trains chest and biceps way too often! #artofmobility #aom #movewithapurpose

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[AOM EPISODE 79] . . ✨IMPROVE YOUR THORACIC ROTATION✨ . ▫️Here's a great mobility drill that you can use to open up your mid-back and improve your thoracic rotation 🔄! . . ▪️Many people tend to spend too much time in a slouched, rounded posture and overtime, this can lead to kyphosis and stiffness in the mid/upper back (thoracic spine). As a result, when we start moving and performing movements that require mobility in these areas, there may be compensations above and below in the lower back (lumbar spine) or shoulder to make up for this lack of thoracic mobility! . . ▫️For example, if you have decreased mobility with a movement that requires thoracic rotation, such as a golf swing, your body may try compensate by moving at the lumbar spine (the part of the spine that is designed for stability!) instead. 😩 . ▪️Overtime, this can lead to sub-optimal movement patterns, muscular imbalances, and potentially injury‼️ . ▫️Perform this thoracic rotation drill during your warm-up before your upper body workout, and let us know what you think! Tag someone that has a stiff mid/upper back! #artofmobility #aom #movewithapurpose

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artofmobility

[AOM EPISODE 77] . 🐚CLAMSHELLS FOR KNEE PAIN🐚 . Clamshells are not just for you booty builders out there!🍑 If you're a runner who is experiencing knee pain, you may want to give clamshells a try! This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. This muscle lies toward the back of the upper hip and is necessary for stabilizing the hips and legs as we run.🏃. . The lack of pelvic control in the frontal plane, is known to be the culprit for many injuries. This is often associated with weak gluteus medius muscles. Basically, this weakness leads to a runner's stride becoming uneven, which causes certain muscles to be overworked.😫 For example, individuals with hip stability issues may engage the tensor fascia latae (TFL) instead of stabilizing the hip using the glute med. When this muscle is hypertonic (always firing), it can contribute to impairments of your patella (kneecap). . . Two prominent injuries related to issues with the gluteus medius include "Runner's Knee," also known as patellofemoral pain syndrome, and achilles tendinopathy.🤕 These injuries can be debilitating, so working to prevent them is important for every runner. 🙆🏾 . To properly execute this exercise, pay close attention to these cues: . 🔸Keep your shoulders, feet and hips stacked directly on top of each other 🔸Do NOT roll your pelvis and lumbar spine (lower back) backwards 🔸Maintain neutral neck (look straight) 🔸Tuck your pelvis in posteriorly (think of bringing your belly button in towards you) 🔸Keep your core engaged . Try 3-4 sets of 15-20 reps on each side and let us know what you think! . Tag a lean mean running machine!🤖 #clamshells #kneepain #artofmobility #aom #movewithapurpose

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[AOM EPISODE 75] . 💥SHOULDER REHAB ROUTINE💥 . Today we’re showing two shoulder rehab exercises @melcundari_3 does before every upper body workout! These exercises target both the rotator cuff and scapular stabilizers to help build up bulletproof shoulders 💣! . . 1️⃣ External Rotation Pulses 2️⃣ Banded Wall Slides . Perform 8-10 reps of 2-3 sets with a light theraband to start and you’ll definitely feel the shoulder 🔥🔥! Incorporate this into your shoulder rehab and let us know what you think! Tag someone that needs to try these shoulder exercises! #artofmobility #aom #movewithapurpose

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[AOM EPISODE 71] . . 🔺FIRE HYDRANT FOR GLUTEUS MEDIUS🔺 . All that junk in your trunk is made up of three muscles: gluteus maximus, gluteus minimus and gluteus medius.🍑💁🏽‍♂ . The fire hydrants specifically focus on strengthening the gluteus medius, which is located above the gluteus maximus and attaches to the hip joint. It allows for hip abduction (when the leg moves away from the midline of the body). This exercise can help  reduce back and knee pain and can also help with hip stabilization. 🤗 . . When performing this exercise, ensure the following: . . 🔸back remains flat with no trunk rotation 🔸no pelvic rotation (the ONLY movement that will be produced is hip abduction!) . 🔸keep a neutral neck (do NOT crank your neck up into hyperextension) 🤕 . 🔸maintain a slow and controlled movement throughout 🔸maintain tension by not allowing your knee to touch the floor . . Once you get comfortable with body weight fire hydrants, add in a resistance band (above your knees) for greater activation! Try to do 3 to 4 sets of 8-12 reps on each leg. Feel those glute meds burn!🔥 . . Tag someone who needs help with their fire hydrant form! 🤙🏽😊 #gluteusmedius #firehydrant #backpain #kneepain #artofmobility #aom #movewithapurpose

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[AOM EPISODE 66] . 🔶 CORE AND SHOULDER STABILIZATION 🔶 . Looking for a new way to spice up your core and shoulder routine? 🤔 This is an amazing warm up drill that can be performed prior to any overhead movements. It can also be used as a finisher during your core and shoulder days. 🔥 . Begin in a plank position. Place your hands under your shoulders and your feet wider apart to provide a more stable base. To make it harder, bring your feet closer together. . Brace your abs and squeeze your glutes so that your body is in a nice straight line. Lift one hand up off the ground, touch your opposite shoulder then slowly place your hand back down. Switch hands. You want to move at a very controlled pace. . . Keep your hips and shoulders square to the ground and avoid lifting the hips to keep your torso still. If you find yourself swaying side to side, you’re not engaging that core enough! 💆Do not let your butt go up in the air or your hips sag toward the ground. . . Adding unstable surfaces such as a Bosu ball will drastically increase the intensity of your plank. Flip the Bosu ball over onto its flat surface for a greater challenge! 💪🏼 . Tag someone who needs to add this into their arsenal 💣🙏🏼 #planks #shouldermobility #corestability #aom #artofmobility #movewithapurpose

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millicarazo

Oh my gosh I finally did it, I made a (some what) stretching tutorial. People have been telling me forever to do this, but I’ve always been so nervous for some reason to do it. Personally this isn’t my everyday stretching routine, but this is what my routine looked like when I was first starting out. Stretching day 616 #flexible #flexibility #dance #dancer #contortion #contortionist #circuseverydamnday #stretch #stretches #stretching #stretchingtutorial #ballerina #ballet #effort #energy #muscle #strength #model #followforfollowback #photography #followme #follow #artist #repost #feature #follow4follow #followtrain

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[AOM EPISODE 60] . 🔶DEEP SQUAT WITH THORACIC ROTATION 🔶 . 🔹Here we have a fellow gym rat, @skahlon__, demonstrating this great full body warm up! 🙏🏼 Often, you'll see individuals warming up their hips and ankles before squatting. BUT, they neglect to warm up their backs. 😖 This drill will help mobilize your thoracic spine (t-spine or mid-back region), which will help get some blood flowing to those muscles.🙌🏽 . 🔹Restriction in your thoracic spine can hinder your squat by making it difficult to remain upright in the hole, or to properly set up under the bar. If the t-spine doesn’t move, this will cause other areas to take up the slack. Often, you'll see excessive motion in the cervical (neck) and lumbar spine (lower back) to compensate. 🤦🏼You may even be cranking on the shoulder joint in an effort to maintain position. . . 🔹To perform this exercise follow these steps: . 1️⃣Get down into a deep squatted position . 2️⃣Take one arm and place it on the inside of your leg and grab your foot. The goal here is to use your arm to push your knees in order to prevent them from caving in (valgus knee). This will also help with stretching out your groin region. . 3️⃣Use your opposite hand to guide you as you twist and reach for the ceiling. . . 4️⃣Stand back up. . . 🔹DO NOT crank yourself in rotation that you do not have, but move smoothly into the range you already have. Slowly work your way up from here. . . To loosen your body up, perform 15 twists on each side for a total of 30 reps. This little bit of extension work can really put your t-spine game over the top! Try this out and let us know what you think! 🤓 . . 🔹Tag your favourite gym rat and share the wealth! 😊💪🏼 #artofmobility #aom #movewithapurpose #squatmobility #backmobility

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