Liste des hashtags les plus populaires par sujet #THEMOBILITYINDULGENCE

Mobility Indulgence #18 - L5/S1 ELDOA . ESSENTIAL. These beauties are powerful . . ELDOAS are an amazing combination of strengthening & lengthening.. . “The ELDOA are postural exercises with the primary goal being to increase the space within a chosen articulation. They were designed by French osteopath Guy Voyer DO, utilizing myofascial stretching to put tension around a primary lesion making it the center of "separating forces". The myofascial tension solicits a postural normalization in a specific joint resulting in a number of benefits. As the ELDOA "create space", there is an improvement in joint mechanics, increase blood flow, reduced pressure on the discs, reduction of pain, spinal disc rehydration, better muscle tone, improved posture, and a sense of well being and awareness.” . There is an ELDOA for every joint. This one targets one of the most commonly degenerated joints - the L5/S1 ( the joint where your low back meets your pelvis ). . Follow the video for cues to set up. There are LOTS of things to think about. Keep taking inventory as you hang out for 1 min...1 very LONG minute. . L5/S1 is one of the easiest ELDOAS. Prepare yourself for the T6/7 which I think is the hardest and the psoas myofascial stretch which is a lovely little bundle of heaven & hell. If you want to change youhave to be willing to be uncomfortable . . ⭐️ If you want to find out more or try a class check out @marx_conditioning. 1st class is always FREE! THANKS to Monika Marx for introducing me to ELDOA and the great cueing as always. . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #eldoa #backpain #backpainexercises #TheMobilityIndulgence #TheMobilityChallenge #physicallongevity #healthyjoints

Mobility Indulgence #19 - Basic Foot + Ankle drill . So many options but this is a basic starting point for mobility, control and dexterity. Lots more options coming your way. . Routine #1: 1️⃣ knee break ankle mobs 2️⃣ knee break ankle mobs to the side 3️⃣ midfoot-supination/pronation 4️⃣ foot core-wall bangers ( hips reach to the side) with feet glued to the floor(think suction cup!) 5️⃣ forefoot-lift spread reach . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #Footexercises #footmobility #footstrength #yamunafootsavers #sagereflexology #toespacers

Mobility Indulgence #20 - Wrist & Hand opener - Passive range lift offs. . It’s a wrap! This is the last of The Mobility Indulgence. These were my “basics for the body”. I hope you learned a few nuggets about human movement and maybe adopted an exercise or 2 for those areas of the body that we need to carve time out of our day for if we want to have physical longevity in this modern world - spine, hips, shoulders, feet & hands. . Hands aren’t as “sexy” as feet these days but you need to 100% take care of them. We are all flexor dominant from pounding on computers. Jammed up wrists and overloaded nerves and tendons are becoming the norm. . Wrist & Hand opener option #1: Go into prayer position, pull your wrists DOWN until you feel a stretch and then try to keep them there... your wrists will try to escape UP. 1️⃣ 1 finger at a time - 10 second passive range lift offs (PRLO) 2️⃣ all of your fingers - 10 second PRLO 3️⃣ spread your fingers wide and PRLO the thumb & pinky - 10 seconds Now back to work! . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #handexercises

Mobility Indulgence #17 - PAILs + RAILs for shoulder opening . . Shoulder opening=external rotation + horizontal abduction . This is one of my top shoulder openers. It is quick & dirty and high enough INTENSITY to create biological and neurological change. I haven’t known a patient who didn’t love it at first try. . Great for : posture shoulder function rib cage & breathing neck tension & mobility . Control yourself! ❌no head forward posture allowed ❌no rib flares allowed ❌no shoulder blades escaping . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #ShoulderHealth #posture

Mobility Indulgence #16 - upper back extension segmentations ⭐️ segmental version of extension. . Most of us have segmental control deficits in our upper back = segments don’t move individually but move as a “chunk” together. NOT OK if you want to maintain joint health. . Here are my favourite options for extension segmentations: video 1 @ the floor with a roller video 2 @ the wall with a yoga block . Close your eyes . Find that segment in your brain ...feel IT...now move IT ...only IT. Move where you want to move not where your body wants to move. You will need +++ irradiation ( in this case anterior abdominal wall tone) to prevent rib flaring. . Pro tip: You can’t jam a compressed spine into extension. Most of us are VERY compressed in this area ( ie we hang off of our spines right here). ➡️ get decompressed first. Create some “workspace” : 1️⃣ CARs( # 13) 2️⃣ shifters ( # 14 ) 3️⃣ spinal twist ( # 1) 4️⃣ maximal expansive breathing( # 5) Do SOMETHING to create space first and you’ll have much more success and fun with spinal extension. . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #SpineSegmentations

Mobility Indulgence #15 - upper back extension ⭐️ multi-segmental version ⭐️ . This will be the best 2 minutes of your day. It opens your shoulders, straightens your spine and relieves tension and pressure. I think it even solves world peace . . options: Prop = bolster, block, yoga mites, long roller, Arms = cactus, out at shoulder height, Y, overhead Legs = up a wall, bent or frog Breathing = belly breathe, in for 4:out for 8, maximal expansive, slow... . One & only rule ➡️ control your ribs so you actually get UPPER back extension not LOW back extension. . Hang out for 2 minutes to get biological change. . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself

Mobility Indulgence #13 Upper back ( T spine + rib cage) CARs . I love these❤️. Such a treat for your body. . Once you know the pattern start to speed it up but keep it smooth and controlled. You are trying to draw the biggest circle you can. The “C” in CARs is for CONTROL so CONTROL YOURSELF and keep your low back and pelvis out of this. . These can be done sitting, tall kneeling, heel sitting, half kneeling, standing, hanging upside down, etc. You can squeeze a yoga block or medicine ball to your chest. One of the things I love about FRC and Kinstretch is that it’s a system. The options are infinite. . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #CARs #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself

Mobility Indulgence #12 Swimmers Hovers ( a “mini” version... perfect for standing in annoying line ups ) . Everyone stop and do this for yourself. Your MIND & BODY will thank you. . Stand tall, core on, long back of the neck & chin anchored down. Breathe. Options: 1️⃣ shoulder blades & elbows press back 2️⃣ + hands lift off 3️⃣ + hinge out 4️⃣ + external axial rotations 5️⃣ + end range rotational training Mix it up or do 10 of your favourite. . ⭐️ ESSENTIAL PRO TIP⭐️ When we open our shoulders the cheats are to flare the front ribs and crush the back ribs. To prevent this: when you breathe IN ➡️ expand your back ribs. when you breathe OUT ➡️ Engage your core and keep your front ribs from flaring. Back ribs and front ribs should always be level. . Feeling a little tight? Stressed? Not only is this amazing for your body but it has powerful effects on your mind. 2 minutes of OPENING will ⬇️ your cortisol levels ( stress hormone) and ⬆️ your testosterone levels ( confidence hormone ). POWERFUL. Check out Dr Amy Cuddy’s TED talk on Powerposes for details. Humans were meant to be BIG not curled up in the fetal position over our phones. . Full Swimmers Hovers coming in The Mobility Challenge. January 2019. . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #SwimmersHovers

Mobility Indulgence #11 Hip Hinge . #8-9 we did some solid work on our hips so now LET’S USE THEM. Can you hip hinge without disturbing the stability of your back? . This is ESSENTIAL human movement. Toddlers move like this. Indigenous people move like this. . You can stretch and roll your hips all you want but if you LOCK UP your hips EVERY time you bend over = YOU AREN’T GOING TO WIN (not to mention what your BACK is going to feel like). Once again, the little things you do frequently trump the big things you do every once in a while. . Hip hinging basics: ➡️stand tall ➡️knees soft ➡️hinge at the hips (you’re back should be flat) ➡️when you want to come back up press through your feet and spring back up....DON’T crank through your back. . Want to be a ninja at HINGING ? DNS Foundation Training . Try it & lmk what you think. ——————————————————— The Mobility Indulgence = the 20 MOST INDULGENT mobility exercises I know. They are EASY yet yield BIOLOGICAL CHANGE. . The Mobility CHALLENGE begins in January = the exercises that are NOT EASY. Some mobility must be earned. . All exercises ➡️ click the link in my bio. . #TheMobilityIndulgence #TheMobilityChallenge #mobility #physicallongevity #healthyjoints #hipmobility #healthyhips #MobilityIsEarned #ControlYourself #HipHinge #FoundationTraining #BackPain #DNS #DynamicMuscularStimulation