IG: Shoulder Drill… * * Try this Mobility drill before, during or after your training session. You want to move slow & controlled through the motion, ensuring to really feel & engage the intrinsic muscles as you move through the rotations. For the closed chain scapula rotations, keep your elbows locked and initiate all the motion from the shoulder blade muscles (upper traps, serratus, anterior, middle fiber traps, rhomboids, lower traps & everything else between). Do 10 rotations of each motion in one direction then reverse and do the same. Aim for 3sets of this entire drill. Lemme know how you feel!๐ŸคŸ๐Ÿพ๐Ÿ‘Œ๐Ÿพ #Selfcare๐Ÿ˜Š #primemovement

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Shoulder Drill…
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*
Try this Mobility drill before, during or after your training session.
You want to move slow & controlled through the motion, ensuring to really feel & engage the intrinsic muscles as you move through the rotations.
For the closed chain scapula rotations, keep your elbows locked and initiate all the motion from the shoulder blade muscles (upper traps, serratus, anterior, middle fiber traps, rhomboids, lower traps & everything else between). Do 10 rotations of each motion in one direction then reverse and do the same.
Aim for 3sets of this entire drill.
Lemme know how you feel!๐ŸคŸ๐Ÿพ๐Ÿ‘Œ๐Ÿพ #Selfcare๐Ÿ˜Š
#primemovement

IG: Have you bought your ticket yet??? * * Tag a friend who may benefit from this self care class๐Ÿ˜Š Click the link in my bio to secure your spot!๐Ÿ‘Œ๐Ÿพ Come explore the small nuances that may be limiting your movement capacity!๐Ÿคธ๐Ÿพโ€โ™€๏ธ #selfcare #primemovement

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Have you bought your ticket yet???
*
*
Tag a friend who may benefit from this self care class๐Ÿ˜Š

Click the link in my bio to secure your spot!๐Ÿ‘Œ๐Ÿพ Come explore the small nuances that may be limiting your movement capacity!๐Ÿคธ๐Ÿพโ€โ™€๏ธ #selfcare
#primemovement

IG: Tight Calves??? * * Here is a nice way to flush your tissues and decrease tension. I came to appreciate the brunt of work the calves do for us daily when I decided to start training them๐Ÿ˜ฉ My mentor then nipped that right in the bud by explaining to me that they are strong postural muscles that don’t need to be isolated and strengthened as we may do for other muscles. In every motion you perform, your calves are right there just supporting your cullo day & night! They need more releasing than they do strengthening to support all other activities in a healthy way. Try this release on top of stretching them to aid in better knee & ankle health. Let me know how you feel๐Ÿ‘Œ๐Ÿพ #selfcare #primemovement

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Tight Calves???
*
*
Here is a nice way to flush your tissues and decrease tension.
I came to appreciate the brunt of work the calves do for us daily when I decided to start training them๐Ÿ˜ฉ

My mentor then nipped that right in the bud by explaining to me that they are strong postural muscles that don’t need to be isolated and strengthened as we may do for other muscles. In every motion you perform, your calves are right there just supporting your cullo day & night! They need more releasing than they do strengthening to support all other activities in a healthy way.
Try this release on top of stretching them to aid in better knee & ankle health.
Let me know how you feel๐Ÿ‘Œ๐Ÿพ #selfcare
#primemovement

IG: Maximal Expansive Breathing… * * It’s always interesting to see how most of us can’t connect with our bodies in an isolated manner. I don’t blame you, most of life’s movements are dynamic so why would ‘isolation’ be important? As dynamic as all movement is, it’s imperative to have ‘isolated’ joint & tissue health inorder to express fluid & healthy movements. (PS* there is no true isolation) The diaphragm is probably one of the main muscles least used to it’s full capacity. In this video, I am taking a FULL belly breath in reflexively, then FORCEFULLY expiring it all till the last puff.๐ŸŒฌ๏ธ This not only engages the top end of your diaphragm, but gets your intercostals and abdominal muscles engaged as well, making it dynamic in that sense. Try this to start your morning/night meditation routine. After about 5mins you may experience tingling/lifted sensation๐Ÿ˜Šit’s pretty greeeeaaaat!๐Ÿ˜ Happy Sunday Everyone! ๐Ÿค— #selfcare #primemovement

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Maximal Expansive Breathing…
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*
It’s always interesting to see how most of us can’t connect with our bodies in an isolated manner. I don’t blame you, most of life’s movements are dynamic so why would ‘isolation’ be important?

As dynamic as all movement is, it’s imperative to have ‘isolated’ joint & tissue health inorder to express fluid & healthy movements. (PS* there is no true isolation)

The diaphragm is probably one of the main muscles least used to it’s full capacity.
In this video, I am taking a FULL belly breath in reflexively, then FORCEFULLY expiring it all till the last puff.๐ŸŒฌ๏ธ This not only engages the top end of your diaphragm, but gets your intercostals and abdominal muscles engaged as well, making it dynamic in that sense.
Try this to start your morning/night meditation routine. After about 5mins you may experience tingling/lifted sensation๐Ÿ˜Šit’s pretty greeeeaaaat!๐Ÿ˜ Happy Sunday Everyone! ๐Ÿค—

#selfcare
#primemovement

IG: Prime Movement Self Care Class… * * Happy Saturday Beautiful Grammers!๐Ÿ™Œ๐Ÿพ If you missed the last two Mobility classes, I hope you will make it out to the next one! Come learn how to: -open up your hips -strengthen your core -increase joint fluidity -control movement in new ranges of motion It’s always a fun, informative & challenging space; but that’s what growth in life is about!๐Ÿ˜Š๐Ÿ‘Œ๐Ÿพ Click the link in our BIO to reserve your spot! #selfcare #primemovement

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Prime Movement Self Care Class…
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Happy Saturday Beautiful Grammers!๐Ÿ™Œ๐Ÿพ If you missed the last two Mobility classes, I hope you will make it out to the next one!

Come learn how to:
-open up your hips
-strengthen your core
-increase joint fluidity
-control movement in new ranges of motion

It’s always a fun, informative & challenging space; but that’s what growth in life is about!๐Ÿ˜Š๐Ÿ‘Œ๐Ÿพ Click the link in our BIO to reserve your spot!

#selfcare
#primemovement

IG: Partnered Stretches…๐Ÿ‘Œ๐Ÿพ * * Most things in life are enjoyed with a partner, including stretching with this #wcw @trystenneburey Having someone push you beyond your own limits is both empowering & satisfying. Try this spinal opener that targets flexion and extension of the spine, with all the tissues that come with it. Take about 3deep breaths at the top to allow time to marinate in the position. Repeat for about 5-10cycles depending on other stretches included in your routine/time constraints. Lemme know how you feel!๐Ÿ‘Œ๐Ÿพ #selfcare #primemovement

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Partnered Stretches…๐Ÿ‘Œ๐Ÿพ
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*
Most things in life are enjoyed with a partner, including stretching with this #wcw @trystenneburey
Having someone push you beyond your own limits is both empowering & satisfying.
Try this spinal opener that targets flexion and extension of the spine, with all the tissues that come with it.
Take about 3deep breaths at the top to allow time to marinate in the position.
Repeat for about 5-10cycles depending on other stretches included in your routine/time constraints.
Lemme know how you feel!๐Ÿ‘Œ๐Ÿพ #selfcare
#primemovement

IG: Are you ready to challenge your mind & body? ๐Ÿ™Œ๐Ÿพ๐Ÿคธ๐Ÿพโ€โ™€๏ธ๐Ÿคธ๐Ÿพโ€โ™‚๏ธ * * True mobility work is not easy at all, but like anything worth working for, it’s immensely rewarding when done consistently and correctly. Join me at the next Prime Movement Self Care Class at Body By Chosen Gym. Our focus will be on core strength & hip mobilizations. Bring a friend, yoga mat, towel and water! See you soon! ๐Ÿ‘Œ๐Ÿพ๐Ÿ˜ #selfcare #primemovement

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Are you ready to challenge your mind & body? ๐Ÿ™Œ๐Ÿพ๐Ÿคธ๐Ÿพโ€โ™€๏ธ๐Ÿคธ๐Ÿพโ€โ™‚๏ธ
*
*
True mobility work is not easy at all, but like anything worth working for, it’s immensely rewarding when done consistently and correctly.
Join me at the next Prime Movement Self Care Class at Body By Chosen Gym.

Our focus will be on core strength & hip mobilizations.

Bring a friend, yoga mat, towel and water!

See you soon! ๐Ÿ‘Œ๐Ÿพ๐Ÿ˜ #selfcare
#primemovement

IG: Hip CARS… * * Hope everyone had an AMAZING Canada Day Weekend๐Ÿ˜๐Ÿ™Œ๐Ÿพand what better way to spend your Monday than recouping with some self care๐Ÿ˜Œ Here is another variation to the hip rotations focusing on the joint space. Being on the bench allows you to remove all other joints from coupling as you move through it. On top of this isolation is the addition of gravity to go against which just makes it even more ๐Ÿ˜ณ Irradiate energy/contract your whole body (brace your core of course) by pushing the opposite leg into the bench, grasping onto the bench with your hands and core tight. You will find that your range of motion isn’t as grandiose as when you are standing or in quadruped but that articulation will feel every movement. Try it out & lemme know how you feel! Aim for 10-20rotations on each leg. Try and do about 3 without stopping๐Ÿ˜ฌ #selfcare #primemovement

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Hip CARS…
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*
Hope everyone had an AMAZING Canada Day Weekend๐Ÿ˜๐Ÿ™Œ๐Ÿพand what better way to spend your Monday than recouping with some self care๐Ÿ˜Œ

Here is another variation to the hip rotations focusing on the joint space.
Being on the bench allows you to remove all other joints from coupling as you move through it.
On top of this isolation is the addition of gravity to go against which just makes it even more ๐Ÿ˜ณ

Irradiate energy/contract your whole body (brace your core of course) by pushing the opposite leg into the bench, grasping onto the bench with your hands and core tight.
You will find that your range of motion isn’t as grandiose as when you are standing or in quadruped but that articulation will feel every movement.
Try it out & lemme know how you feel!
Aim for 10-20rotations on each leg. Try and do about 3 without stopping๐Ÿ˜ฌ

#selfcare
#primemovement

IG: Thoracic Extension Release… * * Almost over the hump! Here is a great self care exercise to get your thoracic spine to open up, help you breathe deeply and perform upper body motions with greater ease. We get locked in forward flexion for most of our days due to comfort. After all, we developed in-eutero in full flexion at our major joints. Opening up your extension capacity in your spine, hip joint and shoulder joint can expose you to many performance/living benefits if done correctly and consistently. If you are tight in your pecs, have mid/low back pain or cannot use your shoulder in the capacity you would like, try this release out for 2-5mins daily moving from your t12 area up toward your cervical spine c7. Once between the shoulder blades, lean in on one side or the other to get those rhomboid attachment points. This works more intensely with a ridged roller… Its GREAT!๐Ÿ˜Š๐Ÿ‘Œ๐Ÿพ๐Ÿ™Œ๐Ÿพ Let me know how you feel! #selfcare #primemovement

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Thoracic Extension Release…
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*
Almost over the hump! Here is a great self care exercise to get your thoracic spine to open up, help you breathe deeply and perform upper body motions with greater ease.
We get locked in forward flexion for most of our days due to comfort. After all, we developed in-eutero in full flexion at our major joints.
Opening up your extension capacity in your spine, hip joint and shoulder joint can expose you to many performance/living benefits if done correctly and consistently.

If you are tight in your pecs, have mid/low back pain or cannot use your shoulder in the capacity you would like, try this release out for 2-5mins daily moving from your t12 area up toward your cervical spine c7.
Once between the shoulder blades, lean in on one side or the other to get those rhomboid attachment points. This works more intensely with a ridged roller… Its GREAT!๐Ÿ˜Š๐Ÿ‘Œ๐Ÿพ๐Ÿ™Œ๐Ÿพ Let me know how you feel!

#selfcare
#primemovement

IG: The Power Of Touch!… * * I was always a very tactile kid. Growing up on a farm also predisposed me to so much sensory experience that is incredibly lacking in our modern environments. Cleaning pig stys, fetching ostrich eggs, feeding the chickens, herding the cows, digging for grounded veggies, sleeping with 10of your cousins in one room with one queen bed…๐Ÿคท๐Ÿพโ€โ™€๏ธ There definitely was no shortage of sensory stimuli๐Ÿคฆ๐Ÿพโ€โ™€๏ธbut I wouldn’t change those experiences for the world๐Ÿค— Touch was the only real way I knew how to connect with/process something. I fell off our roof because I even wanted to touch the sky!๐Ÿ˜‘ Emotion is intangible in a physical sense, but it’s physical expression is undeniable especially when directed via touch. Now I live a ‘civilized’ life. I can’t say I am as connected to the people around me or environment the way I was in Africa. Have I evolved/devolved?๐Ÿค” If we could strive to touch more positively, in such a repressed culture, I bet ALOT could be different in the energy of the world. Most importantly, just aiming to touch each other’s lives in a positive way daily one person at a time shifts intangible glaciers in their world, and more deeply in yours. It’s supppppppper cliche to say, ‘be compassionate to others for you know not what they are dealing with,’ but boy oh boy is it ever true! I’m just here to spread love, ONE healing ๐Ÿ’†๐Ÿพโ€โ™€๏ธ at a time!๐Ÿ‘๐Ÿพalways pointing that forward compass back to where the ๐Ÿ’– truly began๐Ÿ™๐Ÿพ I hope you can see yourself in someone else’s eyes, and see who you truly are๐Ÿ’– Give the next stranger you see a HUG!๐Ÿ˜๐Ÿ™Œ๐Ÿพ #hugchallenge ๐Ÿค—๐Ÿค—๐Ÿค—๐Ÿค—๐Ÿค— #compassion #onelove #weareone

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The Power Of Touch!…
*
*
I was always a very tactile kid. Growing up on a farm also predisposed me to so much sensory experience that is incredibly lacking in our modern environments.
Cleaning pig stys, fetching ostrich eggs, feeding the chickens, herding the cows, digging for grounded veggies, sleeping with 10of your cousins in one room with one queen bed…๐Ÿคท๐Ÿพโ€โ™€๏ธ There definitely was no shortage of sensory stimuli๐Ÿคฆ๐Ÿพโ€โ™€๏ธbut I wouldn’t change those experiences for the world๐Ÿค—

Touch was the only real way I knew how to connect with/process something. I fell off our roof because I even wanted to touch the sky!๐Ÿ˜‘ Emotion is intangible in a physical sense, but it’s physical expression is undeniable especially when directed via touch.

Now I live a ‘civilized’ life. I can’t say I am as connected to the people around me or environment the way I was in Africa. Have I evolved/devolved?๐Ÿค” If we could strive to touch more positively, in such a repressed culture, I bet ALOT could be different in the energy of the world.
Most importantly, just aiming to touch each other’s lives in a positive way daily one person at a time shifts intangible glaciers in their world, and more deeply in yours.
It’s supppppppper cliche to say, ‘be compassionate to others for you know not what they are dealing with,’ but boy oh boy is it ever true!
I’m just here to spread love, ONE healing ๐Ÿ’†๐Ÿพโ€โ™€๏ธ at a time!๐Ÿ‘๐Ÿพalways pointing that forward compass back to where the ๐Ÿ’– truly began๐Ÿ™๐Ÿพ I hope you can see yourself in someone else’s eyes, and see who you truly are๐Ÿ’–
Give the next stranger you see a HUG!๐Ÿ˜๐Ÿ™Œ๐Ÿพ #hugchallenge ๐Ÿค—๐Ÿค—๐Ÿค—๐Ÿค—๐Ÿค— #compassion
#onelove
#weareone

IG: Neck Fascial Release… * * Hey Hey Hey! It’s Monday. AGAIN!๐Ÿ˜ Here’s a quick tension release for your anterior neck tissues. Texting, desk work, slouching, etc etc are common postural positions that keep the front neck shortened and tight. The pain is then typically felt as headaches, jaw pain or shoulder blade/upper back discomfort. Try this superficial fascial technique. You flex your neck, pin as much skin down as you can with your hands, keep the pressure on the hands whilst you tilt your head away. Go at your own pace and hold the stretch to allow time under tension for efficacy. Your neck is cyclindrical, so use that image to cover all tissue positions. Lemme know how you feel! Do it as often as you put your phone down after texting!๐Ÿ˜๐Ÿ‘Œ๐Ÿพ๐Ÿ’ก #selfcare #primemovement

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Neck Fascial Release…
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*
Hey Hey Hey! It’s Monday. AGAIN!๐Ÿ˜
Here’s a quick tension release for your anterior neck tissues.

Texting, desk work, slouching, etc etc are common postural positions that keep the front neck shortened and tight. The pain is then typically felt as headaches, jaw pain or shoulder blade/upper back discomfort.
Try this superficial fascial technique. You flex your neck, pin as much skin down as you can with your hands, keep the pressure on the hands whilst you tilt your head away.
Go at your own pace and hold the stretch to allow time under tension for efficacy. Your neck is cyclindrical, so use that image to cover all tissue positions.
Lemme know how you feel!
Do it as often as you put your phone down after texting!๐Ÿ˜๐Ÿ‘Œ๐Ÿพ๐Ÿ’ก #selfcare
#primemovement

IG: Confidence… * * Do you know that clients can feel when you aren’t confident about yourself as a practitioner? You may be able to fake knowledge by throwing a few big anatomical words here and there to try and explain something, but ultimately, if your hands and treatment approach don’t match what you are explaining then…๐Ÿ™…๐Ÿพโ€โ™€๏ธ…you’re a hot mess! Be firmly rooted in your ability to provide effective care, but loosely hold what you know to ensure you are constantly learning. There is much we all know but don’t know at the same time. Heed what Dr.J from @thehealthinstitute is alluding to regarding touch. It makes the world of a difference for you biomechanically and sensationally for your client๐Ÿ‘Œ๐Ÿพ #staywoke

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Confidence…
*
*
Do you know that clients can feel when you aren’t confident about yourself as a practitioner?
You may be able to fake knowledge by throwing a few big anatomical words here and there to try and explain something, but ultimately, if your hands and treatment approach don’t match what you are explaining then…๐Ÿ™…๐Ÿพโ€โ™€๏ธ…you’re a hot mess!

Be firmly rooted in your ability to provide effective care, but loosely hold what you know to ensure you are constantly learning. There is much we all know but don’t know at the same time.

Heed what Dr.J from @thehealthinstitute is alluding to regarding touch. It makes the world of a difference for you biomechanically and sensationally for your client๐Ÿ‘Œ๐Ÿพ #staywoke

IG: Sidelying Hip Articular Work… * * Happy Monday everyone! Let’s start the week with happy hips!๐Ÿ˜ This is another variation of the hip CARS posted before. So if you have a hard time maintaining balance standing, or your arms keep shaking like a dancer when in quadruped, this option may be best for you!๐Ÿ™Œ๐Ÿพ Irradiate as much energy as you can in your entire body, then go through the motion. The goal is also to try and keep the bottom leg velcrod to the floor especially when you bring the top leg back. Takes practice, as you can see mine popped up in the video but with practice, I can now do it with minimal instability๐Ÿ‘Š๐Ÿพ Wake your joints up DAILY! Issa MUST! Let me know how you feel!โฌ‡๏ธ #selfcare #primemovement

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Sidelying Hip Articular Work…
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*
Happy Monday everyone! Let’s start the week with happy hips!๐Ÿ˜ This is another variation of the hip CARS posted before. So if you have a hard time maintaining balance standing, or your arms keep shaking like a dancer when in quadruped, this option may be best for you!๐Ÿ™Œ๐Ÿพ Irradiate as much energy as you can in your entire body, then go through the motion. The goal is also to try and keep the bottom leg velcrod to the floor especially when you bring the top leg back. Takes practice, as you can see mine popped up in the video but with practice, I can now do it with minimal instability๐Ÿ‘Š๐Ÿพ Wake your joints up DAILY! Issa MUST!
Let me know how you feel!โฌ‡๏ธ #selfcare
#primemovement

IG: Active Hamstring Stretch… * * Everyone deals with hamstring tightness, and kind of like the Psoas, it’s that muscle that either needs more strength or length depending on your postural disposition. Either way, it feels good! Regardless of having a bend or straight knee, you can achieve the same effect because the motion (though greatly minimal) is occuring at the hips. You are aiming to arch your lower back as much as possible when you reach for your first tissue block. Hold whilst practicing deep and slow breathing for 2mins. Release & Repeat. This is great pre/post workout or on a chill off day! Try it out & lemme know how you feel. PS* I also like to add a little more thoracic extension when doing this for added intensity plus I’m one of those people who like to do dynamic stuff๐Ÿ˜ #selfcare #primemovement

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Active Hamstring Stretch…
*
*
Everyone deals with hamstring tightness, and kind of like the Psoas, it’s that muscle that either needs more strength or length depending on your postural disposition. Either way, it feels good!

Regardless of having a bend or straight knee, you can achieve the same effect because the motion (though greatly minimal) is occuring at the hips.
You are aiming to arch your lower back as much as possible when you reach for your first tissue block.
Hold whilst practicing deep and slow breathing for 2mins. Release & Repeat.
This is great pre/post workout or on a chill off day!
Try it out & lemme know how you feel.

PS* I also like to add a little more thoracic extension when doing this for added intensity plus I’m one of those people who like to do dynamic stuff๐Ÿ˜

#selfcare
#primemovement

IG: Hamstring & Glute Stretch… * * Yep! I walk all over my clients like people be walking all over each other’s feelings!๐Ÿ˜Š Get your partner and do this stretch, especially after leg day. If you feel tingling/burning/electric sensation behind the knee or leg, STAAAP! That’s your sciatic nerve saying ๐Ÿ™…๐Ÿพโ€โ™€๏ธI can’t with you right now! Use your other leg, gently, to stabilize the opposite hip flexors from biasing the stretch. Hold for 2mins, and repeat on the other side. Do 3rounds if time permits!๐Ÿ‘Œ๐Ÿพ PS* If you aren’t on the fitness game yet, check out @trystenneburey @bodybychosen gym! She’s the complete package!๐Ÿ’๐Ÿพโ€โ™€๏ธ๐Ÿ’ช๐Ÿพ #friday #selfcare #primemovement #partnerworkout

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Hamstring & Glute Stretch…
*
*
Yep! I walk all over my clients like people be walking all over each other’s feelings!๐Ÿ˜Š Get your partner and do this stretch, especially after leg day. If you feel tingling/burning/electric sensation behind the knee or leg, STAAAP! That’s your sciatic nerve saying ๐Ÿ™…๐Ÿพโ€โ™€๏ธI can’t with you right now!

Use your other leg, gently, to stabilize the opposite hip flexors from biasing the stretch.
Hold for 2mins, and repeat on the other side. Do 3rounds if time permits!๐Ÿ‘Œ๐Ÿพ PS* If you aren’t on the fitness game yet, check out @trystenneburey @bodybychosen gym! She’s the complete package!๐Ÿ’๐Ÿพโ€โ™€๏ธ๐Ÿ’ช๐Ÿพ #friday #selfcare
#primemovement
#partnerworkout

IG: Deep Hamstring Stretch… * * Allowing the knees to remain slightly bent removes the sciatic nerve for any undue stress. This stretch also allows the for added focus into the hamstring belly as opposed to the lower tendinous portion. As you lower, arch your back to further distance it’s proximal attachment at the glute fold. Ensure your back remains as neutral as possible. Try this out and lemme know how you feel ๐Ÿ‘Œ๐Ÿพ #selfcare #primemovement

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Deep Hamstring Stretch…
*
*
Allowing the knees to remain slightly bent removes the sciatic nerve for any undue stress.

This stretch also allows the for added focus into the hamstring belly as opposed to the lower tendinous portion.
As you lower, arch your back to further distance it’s proximal attachment at the glute fold.
Ensure your back remains as neutral as possible.

Try this out and lemme know how you feel ๐Ÿ‘Œ๐Ÿพ #selfcare
#primemovement

IG: Quadratus Lumborum Stretch… * * This targets the tissues along your lateral line with an intense pull on your Quadratus Lumborum muscle. It attaches to your 12th rib, lumbar veterbrae and down to you iliac crest (hip bone). Tension and tightness in it can have you leaning to one side/feeling tilted, it may also have trigger points that refer into your gluteal area and be a contributor to low back pain/stiffness. Try this stretch out, you may do this near a wall or chair is you have trouble balancing. Another way is to do this by the doorway and grip while leaning away from the door with the same foot positioning. PS* lean sideways for linear fibers along the lateral line, however being 3dimensional beings, you can rotate/twist your torso to get other fibers along the spiral line. Remember to practice Maximal Expansive Breathing whilst holding the stretch for 2mins๐Ÿ‘Œ๐Ÿพ Let me know how you feel! ๐Ÿ˜Š #selfcare #primemovement

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Quadratus Lumborum Stretch…
*
*
This targets the tissues along your lateral line with an intense pull on your Quadratus Lumborum muscle. It attaches to your 12th rib, lumbar veterbrae and down to you iliac crest (hip bone). Tension and tightness in it can have you leaning to one side/feeling tilted, it may also have trigger points that refer into your gluteal area and be a contributor to low back pain/stiffness.

Try this stretch out, you may do this near a wall or chair is you have trouble balancing. Another way is to do this by the doorway and grip while leaning away from the door with the same foot positioning.
PS* lean sideways for linear fibers along the lateral line, however being 3dimensional beings, you can rotate/twist your torso to get other fibers along the spiral line.
Remember to practice Maximal Expansive Breathing whilst holding the stretch for 2mins๐Ÿ‘Œ๐Ÿพ Let me know how you feel! ๐Ÿ˜Š

#selfcare
#primemovement

IG: Hip Flexion Hovers with axial rotations. * * Be ready for quad cramps with this one! Train your hip flexors in a shortened range for power in all activities that call for them. Irradiate energy through your entire body at about 80% then lift the leg in a controlled motion. Imagine there is a dumbell on your thigh so there is resistance as you move through that range. Be like a ninja! Gently place your leg down instead of a lazy hard drop. Rotate to speak to the capsule and you can also pause and contract more force in a particular angle for more range. Let me know how you feel๐Ÿ˜Š PS* if you cannot lift without toppling back, use your arms to suppose you but ensure clean movement and solid contraction at all times. #selfcare #primemovement

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Hip Flexion Hovers with axial rotations.
*
*
Be ready for quad cramps with this one!

Train your hip flexors in a shortened range for power in all activities that call for them.
Irradiate energy through your entire body at about 80% then lift the leg in a controlled motion.
Imagine there is a dumbell on your thigh so there is resistance as you move through that range.
Be like a ninja! Gently place your leg down instead of a lazy hard drop.

Rotate to speak to the capsule and you can also pause and contract more force in a particular angle for more range.
Let me know how you feel๐Ÿ˜Š

PS* if you cannot lift without toppling back, use your arms to suppose you but ensure clean movement and solid contraction at all times.
#selfcare
#primemovement