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Ditch the sit ups … The crunch or sit up motion

Ditch the sit ups …

The crunch or sit up motion can be a pretty aggravating motion for a lot of us. And if you’re preggo or freshly postpartum “crunching” is just not gonna happen.

There are so many other ways to target the core (which is so much more than your abs) making you an overall stronger human- possibly without the tweaked neck or back.

Here are just a couple ideas to get you started!

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PS- if you love sit ups and they don’t bug you- keep doing you

#abs #coreworkout #situps #postpartum #diastasisrecti #functionaltraining

Midback knot feeling like a permanent fixture? No

Midback knot feeling like a permanent fixture?

Not responding to all the smashing and massage gunning you’re hitting it with?

It may need some strengthening. Last week I showed you the dolphin push up to hit this spot but this is a great regression to that move that targets your serratus anterior and core.

Focus on the motion coming from your blades and your core holding you strong and stable!

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Is that tight muscle actually “tight”? 🤔

Is that tight muscle actually “tight”? 🤔

Look, your body has a lot going on- it can only send you so many signals to figure things out- and one that gets mixed a lot is this feeling of “tightness”

‼️Feeling tight doesn’t automatically mean you have a lack of stretch- sometimes that tight feeling is actually your body trying to help and CREATE some stability.

So you stretching could quite actually be the exact opposite of what you need. Beyond getting evaluated (which I’m partial to) a rule of thumb could be

🔥 If you’ve tried stretching and nothing has changed or it actually makes you feel worse, try some strength instead 🔥

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#hipflexorstretch #hipflexors #stretching #strengthforrunners #strengthtraining

Midback knots? Sticky shoulders? Try this 👇🏻

Midback knots? Sticky shoulders? Try this 👇🏻

Look, there are a lot of moving parts for a healthy shoulders - you need correct timing of the scapula on the midback, the shoulder joint itself needs to move well, muscles need to maintain a balance of strong and stable but also mobile… it’s all quite amazing.

That’s why this move is one of my favs, equipmentless and targets all the things. The key is to try to keep your arm reaching up and out for the entire movement to really build some tension. Take it slow, keep it controlled.

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#thoracicmobility #desklife #shoulderworkout #posture #pain

Knot in your back just. not. going. away? 👇🏻

Knot in your back just. not. going. away? 👇🏻

If you’ve tried all the stretching and smashing and still have that big ole knot beteeen your shoulder blades you need to address two questions:

1) is your discomfort actually from your midback or is it referred from somewhere different?
2) is stretching or smashing really what you need?

A lot of people are amazed by what a little targeted strength does to clear up some problem areas.

Aim for 15 reps of this move a couple times a week and see what starts to happen!

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#knots #thoracicmobility #shoulderstrength #midbackpain #neckpain

Hip mobility- beginner friendly ✨ Four moves to

Hip mobility- beginner friendly ✨

Four moves to help with your hip mobility- remember, the hips and low back play off each other- if you’re having an issue in one area addressing both is your best bet!

Teamed up with @drcaseychiro again for this one- make sure to follow her if you don’t already!

And if you like this one, you’d love my hip fix program 😉

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#hipmobility #mobilitytraining #mobilityforrunners #hipstretch #lowbackpain

Three drills for hip mobility👇🏻 The name of

Three drills for hip mobility👇🏻

The name of the game is hip mobility- why do we care? Well the hips should be mobility to allow the knees and low back to remain stable- you lose the hip mobility and those structures start to pull double time. Not our favorite scenario.

So, here are a couple moves I like to use - aim for 20reps/side and keep it slow and controlled.

Need more help? Make sure to check out my hip fix program (available now through my bio)

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#hipmobility #mobilitytraining #stretching #hippain #lowbackpain

Stiff +achey through the low back? Two moves 👇🏻

Extension (arching) is a movement that can be a triggering move for a lot of folks- but its such an important one and yes, it is one you should be able to do!

The key is progressive overload and slowly working your way into it (if it is a triggering movement for you) - here are two moves I absolutely love- a gentler move is demo’ed first and we kick it up a notch with option two.

Aim for 15reps/side and hold 2-3s at the top- start with whatever range is comfy and remember this shouldn’t cause any shooting or stabbing pain- as always use your best judgment before attempting and if you do get any of those aforementioned warnings get in touch with someone in person😘

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#spine #stretching #lowbackpain #spinemobility #mobilitytraining

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Hi! Katie here; manual therapy + movement enthusiast. I’m on a mission to simplify the (p)rehab game and help folks fix themselves.

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