List of the most popular hashtags for theme #DOCJENFIT

SMARTER HIPS Inspired by the Gary Gray complex and @myodetox MDX systems, it’s important to teach the hips how to bounce between ALL planes of motions in order to find better B A L A N C E The first 3 videos are the general hip complex. This is a great place to start and begin pushing extremes of each range of motion with both hips together. The last 4 videos are a bit more complex to focus on single leg hip motions and grab a bit more motion! Will this significantly improve mobility? Depending on why you have the restriction... yes, it’s possible. Overall, this will help to teach the body HOW to move actively in all ranges of motion and that it is SAFE to move into these ranges. Teaching the body how to move into it’s extreme ranges is extremely important for the body to understand, feel and will allow the neuro connections to find a better balance point between the two extremes. To rebalance the body, you must move into your body Give these a try as your next warm-up and see how you feel #docjenfit #move2improve #themobilitymethod

KNEE PAIN STRENGTHENING Want less knee pain when working out? Change the ground reaction force based on HOW you perform the movement! . Understanding the intention and purpose of each exercise is most important. It’s not that one way is “bad” and one is “good” It’s that one is more effective and efficient for the movement pattern or goal you are trying to accomplish. So, if you’re experiencing pain, it is OKAY to adjust the movement, remove the pressure directly onto the knee and maximize hip dominance during recovery . : notice the knee basically remains over the ankle throughout every exercise! . Can’t forget about those FEET! Balance is essential to strengthen those intrinsic foot muscles & continue relieving pressure from the knee . To continue increasing awareness of that beautiful body - don’t forget the FREE challenge begins MONDAY!!! CLICK THE LINK IN THE BIO! www.docjenfit.com/move . #docjenfit #move2improve #theoptimalbody #themobilitymethod . : @marshmellomusic - Happier

7 HOUR FLIGHT DELAY?! . Step 1️⃣: BREATHE Can’t control the uncontrollable and if your plane isn’t working well, it’s a damn good thing we have smart people and systems in place that will alert us and keep us safe Your friends, clients, and family will understand if you don’t make it at the anticipated time of arrival. In my case... my bed will understand. Although, I will be missing it dearly until then . Step 2️⃣: MOVE You are most likely not going to be moving much on the plane. So, rather than sitting and waiting the entire time, BE THAT PERSON in the airport and move!! While sitting on the plane for 3 hours waiting to see if we’d be able to take off, I almost shed a little tear as I saw numerous people standing and stretching through the aisles. YES! Do that. It’s important to get those fluids moving through our system with movement rather than staying so stagnant for hours on end. You will feel less pain, less stiffness, more energized, and your digestion will probably even like you a bit more! . No one is judging you. They’re all more concerned about what you are thinking about THEM to worry about what you’re really doing. And if they do judge... ‍♀️ Oh well. They’ll forget about it soon enough. Best to take care of your body and possibly inspire others to do the same! . Step 3️⃣: Do something that brings you JOY in times of stress. For me, I did handstands You can check the stories for those. (And I gave some little tips ). Don’t worry guys, I will wash my hands after touching the ground. It’s going to be okay #notagermaphobe #move2improve #themobilitymethod #docjenfit

✨BALANCE YOUR SYSTEM✨ After a few days of hitting in hard in the gym, my body was needing some rest and recovery. . Though it may be hard to spot with these, but these exercises can help reset the system, realign your torso and bring more breath into the body . FIRST EXERCISE: don’t be surprised if you feel a couple cracks & pops through the front of the chest and along the upper spine. Remember, manipulations are just quick neurological resets but can help to immediately increase special awareness and remind your body of it’s full mobility capacity. Think of pressing the hands into the back as you round in the upper back/low neck and pull the shoulders forward. Move slow through resistance. Then reverse into upper back extension as you keep the elbows to the sides. Move slow. Move purposeful. SECOND EXERCISE: spinal roll-downs. Think one segment at a time. Like peeling down a wall. Slow. Controlled. Relaxed. THIRD EXERCISE: knees bent as needed and hands higher or on a low table. Stretch into the hamstrings with spinal extension. Full both extreme motions of flexion & extension. BOTH are crucial. FOURTH EXERCISE: double whammy. Big toe stretch AND effective breathing. Notice when I lean back by breath goes vertically and I lose the alignment from the neck, diaphragm and pelvic floor. As I shift forward, notice the breath becomes fuller as I breathe into my low ribcage and into my back. Breathing #goals for a better functioning pelvic floor. FIFTH EXERCISE: improved shoulder mobility = improved thoracic mobility. And vise versa. Work them both. SIXTH EXERCISE: scoot that booty to a wall and BREATHE. 5 minutes. . Give your body some love and try these out. Then, continue giving your body that love and opt into The Optimal Body to experience monthly mobility flows (Link in bio) . : @sarabareilles - Hercules . #docjenfit #move2improve #themobilitymethod

CORRECT YOUR TOES PART TWO ✌️ . Seeing many trying the video from yesterday on toe mobility!!! I LOVE SEEING THAT! I can put all the videos out, but getting you guys to actually implement the exercises into your life is key . Don’t forget to sign up for the FREE #gratefulformobility challenge beginning MONDAY so you can start implementing easy mobility drills into your everyday lifestyle that will truly help progress your body forward! LINK IN BIO . WHY IS TOE MOBILITY SO IMPORTANT?! Because it is needed in EVERYDAY LIFE! Do you walk‍♀️ Do you run‍♀️ Lunge? Hike? Jump? ‍♀️ . ALL of these exercises require adequate toe mobility of at least 60 degree dorsiflexion or extension (bending up). Without adequate big toe mobility, it leads to altered movement patterns along the foot, knee and hip. . The body is connected!! Learn what is restricted to learn how to improve! Let’s do this free challenge next week : @stalgiaband #docjenfit #move2improve #themobilitymethod

#WisdomWednesday ・・・ SEATED HIP MOBILITY FLOW Who's ready to continue with the #docjenflow workouts with the hips?! . This is literally one of my favorites because it moves from the deeper hip capsule to the muscles surrounding the hips for a GREAT full hip opener. . . Some things to remember as you move through the #chinbox or #hip9090 stretch as I like to call it: Keep the knees bent no further than 90 degrees to prevent extra torque on the knee joint . Move slow and with control. Make sure you have full control over the movement and use hands/fingertips on the floor as necessary . Keep the chest as elevated as possible as you lift the back leg into hip internal rotation and keep it hovering over the floor for as long as possible before placing it on the floor . Maintain tension throughout the body and hold each position for a few seconds with constant tension and control. Most importantly.... BREATHE! . . Try these all out! They really are some of my favorite and are so beneficial before and/or after a workout! Don't forget to tag #docjenflow when doing them so I can see . #docjenfit #move2improve #mobilitywisdom #mobilityflow #docjenfit @docjenfit @themobilitymethod

✨LOW BACK MOBILITY FLOW✨ Here’s the thing about low back pain... TYPICALLY (not always), but typically, the pain is NOT the problem!! The low back is either taking on extra load or mobility due to a lack of strength or mobility in the areas above or below!! . What does this mean? A low back massage will probably help for about 1 hour (maybe 2) A low back directed exercise might exacerbate the issue (or just not help at all - at least not in the beginning) Traction and adjustments will work just about as good as the massage - maybe last throughout the day or 2 Icy Hot or any other patches and electrical stimulation will help for the hour - maybe the night Stretching directly at the low back might also alleviate some temporary pain for that moment . So, again... what does all this mean?! Attempts to relieve temporary pain is HELPFUL and good. None of those options are BAD. But again... temporary relief only MASKS symptoms. . If you want to actually address the cause and relieve the pain from possibly coming back, you must address your body as a whole. Find out where restrictions are along your body Find out where weaknesses are within the body Do you have a lot of stress currently in your life? What environment of work, people, air, water and life in general surround you on a day to day basis? What kind of foods are you putting in your system? Inflammatory? . As you can see, there is no one size-fits-all plan. . So, let’s at least start here: Open up the areas above and below the painful area Are your hips tight & immobile & possibly causing overuse in the low back? Is your upper back stiff and rigid (thoracic spine) and possibly causing overuse into the low back? . Note: videos are SPED UP! ⚡️Thoracic Rotation: squeeze a ball (or pillow) between the knees to keep the hips stacked and low back in minimal to no rotation. BREATHE into the belly & low ribcage slowly as you rotate and hold. ⚡️Hip Mobility Flow: Hold each exercise for 1-2 minutes & BREATHE. ⚡️Key is relaxation . Tag someone masking symptoms & let’s MOVE! #docjenfit #move2improve #themobilitymethod

STRONG & MOBILE FEET With more than 100 muscles in the foot and ankle, 33 joints and 26 bones, your feet need love! My Suggestion: ✨Kick off your shoes and feel your feet! Single Leg Reaches: begin by gripping the ground (pulling the ball of the foot toward the heel - rather than just squeezing the toes). Bend the supporting leg slightly. Reach forward, back, side and circle in and out. This hits all planes of motion to increase foot support, strength and proprioception. The faster you go, the harder it is to balance! Squat Leans: this exercise that @leadersofmovement uses with his athletes often teaches you how to get comfortable on the edges of your feet, shifting from probation to supination with the entire midline (core) remaining stable. Quick Med Ball Tosses: stay close to the wall with a more narrow stance. Think of using the torso to throw & catch the ball rather than twisting from the back foot. This will help to improve active mobility through the foot as you naturally fall into pronation & supination. Don’t fear pronation & supination! They’re not “bad.” Teach your body how to stable AND move through the whole foot! Also, at the end of the day, don’t feel bad about asking your significant other to massage those feet Tell them - doctor recommended #docjenfit #move2improve #themobilitymethod

✨C O S T A • R I C A✨ Bringing peace. Cultivating magic. Creating clarity. . Oh. And teaching anatomy . Wearing my favorite Brazilian bikini made by amazing women of @bromelia_swimwear Unique styles for unique, badass females. . @floretreatcenter @authentic_movements . : @tristanprettyman - All I Want Is You . #docjenfit #move2improve #stillgotit #happyplace #costarica #AM500 #puravida