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!????? Let me know how you feel! #selfcare #primemovement

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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!????? 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…??‍♀️ There definitely was no shortage of sensory stimuli??‍♀️but I wouldn’t change those experiences for the world? 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!? 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?? 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 ??‍♀️ at a time!??always pointing that forward compass back to where the ? truly began?? I hope you can see yourself in someone else’s eyes, and see who you truly are? Give the next stranger you see a HUG!??? #hugchallenge ????? #compassion #onelove #weareone

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The Power Of Touch!…
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*
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…??‍♀️ There definitely was no shortage of sensory stimuli??‍♀️but I wouldn’t change those experiences for the world?

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!? 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?? 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 ??‍♀️ at a time!??always pointing that forward compass back to where the ? truly began?? I hope you can see yourself in someone else’s eyes, and see who you truly are?
Give the next stranger you see a HUG!??? #hugchallenge ????? #compassion
#onelove
#weareone

IG: Neck Fascial Release… * * Hey Hey Hey! It’s Monday. AGAIN!? 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!???? #selfcare #primemovement

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Neck Fascial Release…
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*
Hey Hey Hey! It’s Monday. AGAIN!?
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!???? #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…??‍♀️…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 client?? #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…??‍♀️…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 client?? #staywoke

IG: Sidelying Hip Articular Work… * * Happy Monday everyone! Let’s start the week with happy hips!? 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!?? 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 instability?? Wake your joints up DAILY! Issa MUST! Let me know how you feel!⬇️ #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!? 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!?? 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 instability?? Wake your joints up DAILY! Issa MUST!
Let me know how you feel!⬇️ #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 stuff? #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 stuff?

#selfcare
#primemovement

IG: Hamstring & Glute Stretch… * * Yep! I walk all over my clients like people be walking all over each other’s feelings!? 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 ??‍♀️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!?? PS* If you aren’t on the fitness game yet, check out @trystenneburey @bodybychosen gym! She’s the complete package!??‍♀️?? #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!? 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 ??‍♀️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!?? PS* If you aren’t on the fitness game yet, check out @trystenneburey @bodybychosen gym! She’s the complete package!??‍♀️?? #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 ?? #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 ?? #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 2mins?? Let me know how you feel! ? #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 2mins?? Let me know how you feel! ?

#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 feel? 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 feel?

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

IG: Calf Release… * * A great way to decrease tension in your calves. Especially pre & post run?? You can also increase intensity by doing this with your foot hanging off the edge of a chair/couch/bed (please don’t fall off??‍♀️). Move your ankle up and down when you find a tender spot. Deep breathing at all times to allow your SNS to calm TF down while you #selfcare ? ?? #primemovement

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Calf Release…
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*
A great way to decrease tension in your calves. Especially pre & post run??
You can also increase intensity by doing this with your foot hanging off the edge of a chair/couch/bed (please don’t fall off??‍♀️). Move your ankle up and down when you find a tender spot. Deep breathing at all times to allow your SNS to calm TF down while you #selfcare ? ??
#primemovement

IG: Hip CARS!!!… * * @nicolemariejordan has been appreciating the benefits of mobility work pre and post training?? She’s a BOSS lifter????? and has found them equally challenging to her heavy weights, but with the fruits of fluidity in motion when training or living. #winning It was great to see where her sticky zones were so we can do more targeted joint work going forward. I don’t even understand the full spectrum in which CARS are significant (?missed the FR Summit) but from what I know thus far and have experienced, if you aren’t doing ANYTHING else in your #selfcare routine, do these at the very least DAILY!!!?? #practicewhatyoupreach #PrimeMovement

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Hip CARS!!!…
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*
@nicolemariejordan has been appreciating the benefits of mobility work pre and post training?? She’s a BOSS lifter????? and has found them equally challenging to her heavy weights, but with the fruits of fluidity in motion when training or living. #winning

It was great to see where her sticky zones were so we can do more targeted joint work going forward.
I don’t even understand the full spectrum in which CARS are significant (?missed the FR Summit) but from what I know thus far and have experienced, if you aren’t doing ANYTHING else in your #selfcare routine, do these at the very least DAILY!!!?? #practicewhatyoupreach
#PrimeMovement

IG: Thoracic Mobility… * * Why you may want more of it: -because LIFE! Your ribcage is the house for many of your vital organs and ‘meeting point’ for everything upper body thus keeping it mobile is vital to your health and sporting capacity. Due to prolonged time spent in a kyphotic posture, gaining movement along your spine alleviates stiffness from being static and lubricates the joints for optimal performance. Coupled with Diaphragmatic activation/release, opening up ranges of motion in your T-spine will have you breathing better, overhead squatting better and what do you know, some of that back neck chest pain may go away too!??? The extension and flexion movements are not as defined due to the ball, but you must aim to move into those directions as much as you can squeeze out without losing form. The ball is great to use especially when you are starting out for kinesthetic feedback allowing you to focus more on the movement & compensations. Try this out… 5-10 rotations on each side… PS* I’ve realized I shed a tear every time I do mobility work!? BUT I have never felt better getting out of bed daily… Motion gets better and better!??? #selfcare #PrimeMovement

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Thoracic Mobility…
*
*
Why you may want more of it:
-because LIFE!

Your ribcage is the house for many of your vital organs and ‘meeting point’ for everything upper body thus keeping it mobile is vital to your health and sporting capacity.
Due to prolonged time spent in a kyphotic posture, gaining movement along your spine alleviates stiffness from being static and lubricates the joints for optimal performance.
Coupled with Diaphragmatic activation/release, opening up ranges of motion in your T-spine will have you breathing better, overhead squatting better and what do you know, some of that back neck chest pain may go away too!??? The extension and flexion movements are not as defined due to the ball, but you must aim to move into those directions as much as you can squeeze out without losing form.
The ball is great to use especially when you are starting out for kinesthetic feedback allowing you to focus more on the movement & compensations.
Try this out… 5-10 rotations on each side… PS* I’ve realized I shed a tear every time I do mobility work!?
BUT I have never felt better getting out of bed daily… Motion gets better and better!??? #selfcare
#PrimeMovement

IG: Hip CARS… * * This lovely Boss Lady @nicolemariejordan who lifts like a champ?? has been learning just how difficult but effective mobility work is. Here we were going through the rotation as part of the morning routine and found a few sticky zones to work on during treatment & during her training sessions. Literally banging out CARS has helped remove alot of guesswork in terms of assessing what area needs more work in relation to clients complaints. #selfcare #primemovement

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Hip CARS…
*
*
This lovely Boss Lady @nicolemariejordan who lifts like a champ?? has been learning just how difficult but effective mobility work is.
Here we were going through the rotation as part of the morning routine and found a few sticky zones to work on during treatment & during her training sessions.
Literally banging out CARS has helped remove alot of guesswork in terms of assessing what area needs more work in relation to clients complaints.
#selfcare
#primemovement

IG: Prime Movement SelfCare Class… * * Reminding you what your body is meant to do daily: MOVE in all possible ranges of motion. This class was focused on the upper body and everyone in attendance was amazed to learn how disconnected they were in basic movemement patterns. Now human motion truly begins! ?? #primemovement #functionalmovement #bodybychosen

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Prime Movement SelfCare Class…
*
*
Reminding you what your body is meant to do daily: MOVE in all possible ranges of motion.
This class was focused on the upper body and everyone in attendance was amazed to learn how disconnected they were in basic movemement patterns.
Now human motion truly begins! ??
#primemovement
#functionalmovement
#bodybychosen

IG: Hinges… * * This may seem like a minimal movement but the goal is to shorten the hip flexion angle, control the leg lift with rotation and knee extension. All this, while maintaining solid energy of 80-100% through the rest of your body. Lift and move through this with control. As this gets easier, lean even more forward to train at a more acute hip angle till you can’t lift the leg off the ground. Strength in these smaller ranges of hip flexion will help decrease/eliminate dispositions such as back pain, muscle fatigue and strains when placed under duress. Try this out, do 10-20reps on each leg. Remember to always irradiate energy to solidify the body before going through the motion?? #selfcare #PrimeMovement

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Hinges…
*
*
This may seem like a minimal movement but the goal is to shorten the hip flexion angle, control the leg lift with rotation and knee extension.
All this, while maintaining solid energy of 80-100% through the rest of your body.
Lift and move through this with control.
As this gets easier, lean even more forward to train at a more acute hip angle till you can’t lift the leg off the ground.
Strength in these smaller ranges of hip flexion will help decrease/eliminate dispositions such as back pain, muscle fatigue and strains when placed under duress.
Try this out, do 10-20reps on each leg.

Remember to always irradiate energy to solidify the body before going through the motion?? #selfcare
#PrimeMovement