Michelle Edmison

Online Classes

💡Do you have deficit in your ADDUCTORS?

Adductors are the #1 muscle where STRENGTH is associated with a well functioning pain free hip.

⚠️ DO NOT have a deficit in them.
✅ Prioritize them.

TOOL BOX
1 - 90 90 copenhagen
2 - traditional copenhagens
3 - cross connect copenhagen
4 - DNS copenhagen
5 - side plank - adduction biased
6 - swiss ball Copenhagen

Why prioritize them?
▶️ They centre you, stabilize you, position you, pull you, shift you, lateralize you so that you can shift ON and OFF of your leg.

▶️They stabilize you
▶️You need them for balance
▶️ You need them for walking - WALKING = catch & release = you need to leave one side of your body and find the other… then come back again…on the fly 😳..you can’t do this without adductors
▶️ Adductors shift/pull you ON to your leg…Glute max shifts you OFF ( more on this coming up )
▶️ They are a massive part of your frontal plane mechanics They are a team with your abs and glutes 🙌

Without them you will :
▶️ have chronic tightness, bracing, “gripping” because other muscles will be chronically overloaded
▶️ have decreased balance
▶️ have alignment issues ( pelvis, spine, hip)
▶️ have a pinchy hip ( non optimal position)
▶️ have a massive tension leak in your body ☹️
▶️ walk funny

⚠️PRO TIPS
-keep ribcage and pelvis stacked
-you should feel your abs - they are a team
-breathe
-if your hip is irritable stick to the isometric techniques ( just hold a position)
-target asymmetries ( do more on the weaker side)
-reps = start with 10 sec x 3…work up to 30-45 sec
commit to 3 months

🧠 Interesting fact: Training adduction gets more than adductors. It targets parts of your hammies and even quadratus femoris.

Next up…. toolbox #2 for adductors.

Enjoy!



hippain
tighthip
labraltear
FAI
hiplabraltear
hipmobility backpain
buttgrippers
core breathing tension
mobility stablity
rehab prehab physio yoga pilates
prination
dynamicneuromuscularstabilization

Original audio

❤️ Don’t neglect your neck

These are my ABSOLUTE 3 daily essentials :

▶️ Yes - No - Maybe 👌

✅ Yes
-axis through the ear
-this isolates to motion to the upper 2 joints of the neck ( craniovertebral region) which often get compressed and are loaded with nerves and mechanoreceptors

✅ No
-imagine your chin is on a shelf
-stray elongated and make the movement originate from down low

✅ Maybe
-axis through the nose
-this isolates to motion to the upper 2 joints of the neck ( craniovertebral region)

These 3 techniques are neck segmentations

⚠️ Pro tips
1 - stay elongated
2 - target asymmetries

Enjoy!

Original audio

💡I think EVERYONE needs DAILY DOSES of THIS.

Do you catch yourself taking short, shallow, chest breaths?

If so ▶️ DO THIS

This technique is gold if you have :

▶️ Headaches
▶️ Neck tension / pain
▶️ Jaw tightness / clicking
▶️ Shoulder pain
▶️ anxiety

Every human I see in the clinic has a layer of THIS.

A layer of tightness in our neck, upper ribcage and across our shoulders from :
▶️ convergent screens
▶️ sitting
▶️ stress
▶️ chest breathing - short shallow chest breaths - pulling air in using our neck and shoulders
= OVERUSE and tightness

⚠️ if you have tightness here, you will be fighting yourself with every breath you take and every move you make.
▶️ It disrupts your breathing, core, posture and mobility
….everything.

🔥 The beauty of THIS technique is that it is HIGH value and LOW effort.

✅You can do it anywhere…anytime.

Set up :
▶️ lengthen the back of your neck
▶️ secure your SKIN and your ribcage with your hands and pull DOWN ( this should feel like pulling and a heaviness to help get your ribs down and assist getting a full exhale)
▶️ tilt your head back and away ( play with rotation) you should feel a nice stretch in the front not pinching in the back
Then use your breathing as a tool :
▶️ your inhale should be quiet and effortless ( try not to use your neck and accessory muscles of breathing)
▶️ your exhale should be lengthened, full, complete through the mouth and pull down more as you breathe out

There are 3 positions I suggest :
right side
left side
centre

⚠️ PRO TIPS
✅ stay tall ( no creases in your neck )
✅ commit to this technique for 1 week ( it is VERY restricted on most people and needs daily doses)

Enjoy!

🔥Members have access to a curated class on techniques for this area , entitled IMPROVING THE DYNAMICS OF YOUR UPPER RIBCAGE.
It is a game changer. It targets all of the big players in this area and will take your core and breathing to a much better place.

Original audio

Link in bio for a free FULL body CARs routine ⤴️

MOVEMENT is literally your fountain of youth at a cellular level.

However, most modern day humans are lacking, the quantity quality and variability of movement to maintain joint and tissue health.

💡So did you get your daily dose of movement today?

⚠️ Do NOT mess with your joints.

USE IT OR LOOSE IT

❤️Controlled Articular Rotations from are the most strategic efficient way I know to ensure I get my daily dose

Motion is lotion
Movement is medicine.
Movement is the ONLY THING that nourishes articular cartilage.
The ONLY THING that prevents maturation of fibrotic tissue.

🧠Every single cell in your body is capable of change until the day you die. - Prof Lorimer Moseley

The question is…what are you adapting to?

Chairs?
Convergent screens?
Shoes and flat surfaces?

FACT : in the modern world we don’t move enough and we don’t move with enough variety
FACT : motions are becoming extinct - hip extension, hip IR , shoulder elevation, shoulder extension, ribcage rotation, etc

CARs are the FASTEST and most STRATEGIC way to get your minimum dose of daily movement.

They are a multipurpose tool :
1️⃣ joint health
2️⃣ joint mobility
3️⃣ prevent injury ( builds cortical representation, control and connection)
4️⃣ self assessment of your joint capacity

CARs explore our joint capacity.…. and if we find something we don’t like ( pinching, pain, limited range)…

…then apply your PAILs x RAILs to EXPAND your joint capacity 🙌
…or apply your PRI repositioning techniques to reorganize your bones

We guide you through Kinstretch techniques like CARs, PAILSs x RAILs) and PRI techniques in our next 30 day kinstretch mobility challenge starting October 1st.



pilates

neglect your neck

These are my ABSOLUTE 3 daily essentials :

▶️ Yes - No - Maybe 👌

✅ Yes
-axis through the ear
-this isolates to motion to the upper 2 joints of the neck ( craniovertebral region) which often get compressed and are loaded with nerves and mechanoreceptors

✅ No
-imagine your chin is on a shelf
-stray elongated and make the movement originate from down low

✅ Maybe
-axis through the nose
-this isolates to motion to the upper 2 joints of the neck ( craniovertebral region)

These 3 techniques are neck segmentations

⚠️ Pro tips
1 - stay elongated
2 - target asymmetries

Enjoy!

hink EVERYONE needs DAILY DOSES of THIS.

Do you catch yourself taking short, shallow, chest breaths?

If so ▶️ DO THIS

This technique is gold if you have :

▶️ Headaches
▶️ Neck tension / pain
▶️ Jaw tightness / clicking
▶️ Shoulder pain
▶️ anxiety

Every human I see in the clinic has a layer of THIS.

A layer of tightness in our neck, upper ribcage and across our shoulders from :
▶️ convergent screens
▶️ sitting
▶️ stress
▶️ chest breathing - short shallow chest breaths - pulling air in using our neck and shoulders
= OVERUSE and tightness

⚠️ if you have tightness here, you will be fighting yourself with every breath you take and every move you make.
▶️ It disrupts your breathing, core, posture and mobility
….everything.

🔥 The beauty of THIS technique is that it is HIGH value and LOW effort.

✅You can do it anywhere…anytime.

Set up :
▶️ lengthen the back of your neck
▶️ secure your SKIN and your ribcage with your hands and pull DOWN ( this should feel like pulling and a heaviness to help get your ribs down and assist getting a full exhale)
▶️ tilt your head back and away ( play with rotation) you should feel a nice stretch in the front not pinching in the back
Then use your breathing as a tool :
▶️ your inhale should be quiet and effortless ( try not to use your neck and accessory muscles of breathing)
▶️ your exhale should be lengthened, full, complete through the mouth and pull down more as you breathe out

There are 3 positions I suggest :
right side
left side
centre

⚠️ PRO TIPS
✅ stay tall ( no creases in your neck )
✅ commit to this technique for 1 week ( it is VERY restricted on most people and needs daily doses)

Enjoy!

🔥Members have access to a curated class on techniques for this area , entitled IMPROVING THE DYNAMICS OF YOUR UPPER RIBCAGE.
It is a game changer. It targets all of the big players in this area and will take your core and breathing to a much better place.

Original audio

❌ Pinchy neck ?
❌ Tight neck ?

⚠️The NECK is the area in the body with the MOST amount of pinch points.

▶️ This technique is a secret weapon for neck stiffness, pinching and pain

✅ Try holding WEIGHTS while you do your neck mobility work ( I use 10 pounds here but you can do more or less depending on what feels good for you)

💡There are LAYERS of neck tight muscles that you will never get to if you don’t get your SHOULDER GIRDLE and RIBCAGE down.

💡That’s what the weights can do for you.

THEN you can elongate OUT of that tension
✅ Free your neck
✅ create space for your joints
✅ decrease pinching
✅ feel good and buttery again

⚠️PRO TIPS
✨keep your ribcage and pelvis stacked
⬇️ surrender to the weights and let your ribcage and shoulders come down ( use your breathe)
⬆️ elongate your spine, stay tall ( think “no wrinkles or creases as you move )
▶️ shoulders wide
🕥 each rep should be slow and mindful
🔥 if you feel something good stop and breath
❌ Never push into any pinching, cramping, pain or anything that doesn’t feel good
🧠 Think segmentally. You have 7 segments in your neck ( like links in a chain they all need to move)
👀 close your eyes…they won’t help you. FEEL this more.

📌 OPTIONS
( try my FREE shoulder opener class at the link in my bio if you want me to guide you through both of these techniques)

1️⃣ neck segmentations
(I suggest everyone start here)
YES - flexion segmentations
NO - rotation segmentations
MAYBE - lateral flexion segmentations

then progress…

2️⃣ Neck CAR
CAR = Controlled Articular Rotation from
CARs are your minimum dose of daily movement to maintain joint health, joint mobility and prevent injury.

✨BONUS 1
Since you have weights in your hands, do your shoulder blades CARS weighted. Get your shoulder blades sliding and gliding 360 degrees around your ribcage. Your neck will love you for this 🙌

✨BONUS 2
Once you peel that layer off, bonus points if you can also do these motions with the shoulder girdle completely unweighted ( hands on hips). That will target another LAYER and feels great after the weighted techniques.

❌ Pinchy neck ?
❌ Tight neck ?

⚠️The NECK is the area in the body with the MOST amount of pinch points.

▶️ This technique is a secret weapon for neck stiffness, pinching and pain

✅ Try holding WEIGHTS while you do your neck mobility work ( I use 10 pounds here but you can do more or less depending on what feels good for you)

💡There are LAYERS of neck tight muscles that you will never get to if you don’t get your SHOULDER GIRDLE and RIBCAGE down.

💡That’s what the weights can do for you.

THEN you can elongate OUT of that tension
✅ Free your neck
✅ create space for your joints
✅ decrease pinching
✅ feel good and buttery again

⚠️PRO TIPS
✨keep your ribcage and pelvis stacked
⬇️ surrender to the weights and let your ribcage and shoulders come down ( use your breathe)
⬆️ elongate your spine, stay tall ( think “no wrinkles or creases as you move )
▶️ shoulders wide
🕥 each rep should be slow and mindful
🔥 if you feel something good stop and breath
❌ Never push into any pinching, cramping, pain or anything that doesn’t feel good
🧠 Think segmentally. You have 7 segments in your neck ( like links in a chain they all need to move)
👀 close your eyes…they won’t help you. FEEL this more.

📌 OPTIONS
( try my FREE shoulder opener class at the link in my bio if you want me to guide you through both of these techniques)

1️⃣ neck segmentations
(I suggest everyone start here)
YES - flexion segmentations
NO - rotation segmentations
MAYBE - lateral flexion segmentations

then progress…
2️⃣ Neck CAR
CAR = Controlled Articular Rotation from
CARs are your minimum dose of daily movement to maintain joint health, joint mobility and prevent injury.

✨BONUS 1
Since you have weights in your hands, do your shoulder blades CARS weighted. Get your shoulder blades sliding and gliding 360 degrees around your ribcage. Your neck will love you for this 🙌

✨BONUS 2
Once you peel that layer off, bonus points if you can also do these motions with the shoulder girdle completely unweighted ( hands on hips). That will target another LAYER and feels great after the weighted techniques.

❤️