We’re getting compressed by unseen forces everyday, gravity & GRF.
Then we sit...a lot, bend over, look down at our phones, computers, etc. and get more compressed. Myself included. 🤪
𝗪𝗲 𝗻𝗲𝗲𝗱 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝘁𝗼 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗰𝗼𝗺𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 & 𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝘁𝗵𝗲 𝗯𝗼𝗱𝘆.
I love to hang to alleviate compression. It feels so good on the back, neck & shoulders.
❗️If you’ve never hung with your own body weight, start with your feet on the floor.
Hanging wrings out tissues, creates space, tractions shoulders & spine, helps spine extension & shoulder flexion. We’re always doing the opposite. 😆
Teach the nervous system to be comfortable with these positions.
Progress by taking your feet off the floor or hang for time under tension with your body weight and feet off the floor. 💪🏼
3D hanging sequence
✅ slowly squeeze abs into all pelvis positions, 3-5 reps of each plane, take breaks in between
✅ try not to use momentum, focus on contracting and squeezing tissue around the trunk
✅ nasal breathe to expand ribs & mobilize spine internally
👉🏼Easy into it. The tension may be uncomfortable initially, so start with feet on the floor. You don’t need a true stretch, you can use a TRX, jungle gym, bands, rings, bar at home/park, etc.
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The Athletic Movement Club
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Joint Strength & Mobility l Movement, Breath & Fascial Health I'm so happy you're here! It's not to, "Work you out."
I'm an independent contractor working at a private club going on 21+ years. I've been a student of movement for 20+ yrs and a soft tissue therapist for 12 yrs. My passion is to help you move better, move stronger and feel better in your body doing what you love. Even though there's an overlap, there's a huge difference in intention. How I help you move better, move stronger and perform better is w
Two of my clients work with me to move & lift, otherwise they would sit or lie down. 😆
Butthen they wonder why they’re stiff, tired and feel like 💩.
They wonder why they have knee, neck, hip or back pain, swollen feet and metabolic problems. 🤷🏻♀️
An athlete might over use their body, but you can also under use the body.
If we constrain ourselves to small movements, little to no movement, the same movement, etc. we’re as susceptible to being injured or having pain as an athlete is susceptible from over use.
If our brain is NOT receiving enough sensory input from receptors in our skin, joints & tissues, it’s more challenging for our brain to know where our joints & limbs are in relation to each other.
Movement keeps our brain maps clear and gives our brain detailed information about what’s going on with our body. The more we move the more our brain knows us and the safer it feels. 🧠
When our brain receives limited input (lack of stimulation), our maps gets fuzzy, which lead to movement problems, tightness, weakness, a lack of sensation & pain.
🏃🏻♀️Movement helps mitigate a lot of problems and override pain (nociception). Movement is your body’s love language. 🥰
👉🏼 Did you know receptors in your skin, joints & tissues send info to your brain about where your joints are in space?
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Your calves are pumps 🦘
I did this calf soft tissue technique before going on a long trail walk. Primarily to enhance fluid flow for force absorption.
I followed it up with calf raises for strength, force production & circulation.
When you contract your calves you help pump blood back up towards your heart.
Fluid force going up against gravity is weaker, but contraction of your calf muscles help the force going back up to be stronger! 💪🏼
Good reason not to sit too long. 😉
Take a walk this holiday weekend, a hike, run, etc. and get your calf pumps pumping. You’ll be helping your heart in more ways than one!
👉🏼 Progress this with load over time standing or seated. Seated targets the soleus calf muscle. The soleus IS your peripheral heart.
👉🏼 Drop a 🦘 if you’re going to do this sequence.
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05/20/2026
Every joint is prime real for moving with ease and feeling good in our body
A joint is a space for motion.
They afford us a very high degree of movement options & potential.
In order to move well or acquire new skills we have to consider the quality of your joint workspaces.
Joints are the nuts & bolts of your movement capacity. 🔩
If we don’t use our joints regularly we lose workspace and capacity. They get stiff and dehydrated and our brain loses information about where a joint is in space. This can lead to pain, stiffness, instability, etc.
Walking and regular physical activity really helps our joints & connective tissue. 🏃🏻♀️
We also need to move individual joint workspaces too, like a shoulder, an SI joint, a hip, etc. to maintain the health and capacity of a joint.
👉🏼 These 5 things not only protect our joints, they keep the tissue anatomy of our joints healthy and more connected to our brain’s body maps. 🧠
👉🏼 What joint feels like it’s not moving as well as it should?
❤️ Like & share if you find this helpful.
A stiff, compressed, immobile foot can’t rebound off the ground with ease. 😆
Start with this simple 4 part sequence for better propulsion and rebound (elastic recoil) in your step. 🦘
Your toes & forefoot need space and width. Tissues (including nerves) need lubrication and the ability to slide & glide
This sequence helps to stimulate and engage more tissue & joint receptors too, sending better signals/feedback to your brain about where your feet are in space.
Makes you a better mover and rebounder! 🏃🏻♀️
🦶🏼Wide toe & forefoot splay = more stability
🦶🏼 Brain to foot connection = more stability
👉🏼 Do you feel the difference?
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I’ll take a breathing drill over a pharmaceutical any day! 😉
It’s often not the body part that’s the issue, it’s how we use it, misuse, overuse it or don’t use it! 😆 In this case the mid-lower back.
A common find I see with back pain:
-lack of use or a lack of varied use
-lack of back body rib expansion with breath
-sitting or standing too long w/o breaks
-not being able to rotate with ease
Training your body through your breath is one of the most powerful inputs you’re probably not doing.
Strengthening your breath, lungs & diaphragm (it’s a muscle) makes everything you do better, stronger and healthier from the inside-out. 🫁
I always think in terms of health too, not just biomechanics. 👍🏼It’s often the simplest things that help us feel good and feel more at ease in our bodies. This is one of those things.
👉🏼Practice this exercise. You can even close your eyes leaning against the wall. Eyes don’t need to be open to feel.
My intention for you is more oxygen, better circulation, better fluid flow, more endurance, lower heart rate, higher HRV, better performance, less stress, less holding tension, less pain and a relaxed nervous system. 😌
👉🏼 What do you sense or where do you feel the most tension?
❤️ Share to help someone else. Follow for more xo
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