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Tight hamstrings? A lot of people will express t

Tight hamstrings?

A lot of people will express that they have these hella tight hamstrings that anytime they try to stretch pull way down into their calf or foot. That, my friend, is your sciatic nerve being tractioned- not your hams getting stretched like your aiming for.

I’ve gone over movements for the nerve issue (which clears that issue for some) but sometimes you actually do want to get a stretch through those hamstrings.

Try this- bend at the knee slightly (to off load the nerve traction) and aim to HINGE at your hips vs folding forward through your back.

Helpful? Different? Let me know! 👊🏻

#hamstrings #stretching #hamstringstretch #sciatica #legday

Sit at a desk all day? Try this! ✨ Aim for one

Sit at a desk all day? Try this! ✨

Aim for one minute worth of work for every 2ish hours you’re at the computer.

No foam roller or too intense? Roll up a towel and lay it vertical up your midback.

Want more? Add a slight chin tuck.

Added bonus- if you struggle with the wall Angel exercise this could be a great start point instead.

Like it? Share it! 👊🏻

#thoracicmobility #knots #posture #stretching #strengthtraining #wfh

Welcome to a day in my life. Super stoked to have

Welcome to a day in my life. Super stoked to have partnered with M&M’S® and their Flipping the Status Quo initiative focused on women out there going for it #ad.

As a female in a male dominated industry and a business owner of multiple clinics (did you know something like only 39% of small businesses are female owned?), it’s def been a journey. Add in a content creator and a now human growth factory and yeah, I feel like it keeps things interesting... and heck ya it should be recognized and celebrated. Make sure to take time to celebrate all your accomplishments and victories.

M&M’S® limited time edition packs are out now and highlight female creators who are flipping the status quo everyday. For every pack purchased M&M’S® will donate $1 to various charities to women nominated for flipping the status quo on mms.com. Purchase at your local retailer and get after it!

© 2023 Mars or Affiliates. Specially marked M&M’S® products from 12/26/22–04/30/23. 50 States & D.C. only. Max $500,000 donation. Visit mms.com/flipthestatusquo.

PS in full disclosure not all of my days look like this- naps and bad TV are also important to me.

Fix your tight or weak hips✨
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Looks easy, isn’t. Advanced mobility options (end range training) 🔽
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✨For the hip to be a functioning hip, the femur (ball) needs to be able to articulate somewhat independently in the acetabulum (socket) - issues arise when we start to lose some of this motion and that ball-and-socket joint starts to move as one big ole hunk.
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✨Keep in the mind the hip should rotate (internally, externally), flex (bend), extend (straight) and add/abduct (cross in, lift away). If you start to lack any one of these some other area of the body is gonna try to pick up the slack.
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✨So here are some fun and challenging moves to really work all these motions.
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I’d give these an advanced rating so they may not be right for you- watch me struggle on the first one (it’s fun tho, ngl)
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1️⃣ir/er lift off
2️⃣straddle kick outs
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💥 Keep these moves slow, controlled and feel the burn. 8-10/side to start.
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Like it? Share it and save it! 💕
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#hipmobility #hip #mobility #lowbackpain #hippain #hippainrelief

Spine Decompression (+mobility)💫 . 🌎 This l

Spine Decompression (+mobility)💫
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🌎 This little thing called gravity has a pretty solid impact on our body.
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↕️So sometimes it’s nice just to focus on some getting some spine length back in the bod to offset all that compression.
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Three moves of my favorite moves for that:
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1️⃣deep squat + reach
2️⃣cat cow lunge
3️⃣roll down walk outs
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🔑 The key: think of pulling your head away from your tail to maintain a tall spine in all movements and work with whatever range of motion challenges you without pain.
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Like it? Share it! 💕
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#spinemobility #lowbackmobility #stretch #mobility #strong #pilates #crossfitopen #strengthtraining #personaltrainer #osteopathy #chiropractic #physicaltherapy #workoutroutine #flexibility

Midback mobility is so important and can often be

Midback mobility is so important and can often be overlooked- if you’re having shoulder, neck or low back issues sometimes focusing on the midback and chest can be the missing link.

Aim for 8-12reps/side and take a deep inhale/exhale at each end range (aka go slower than I’m demo’ing) and see how things start to feel in 2 weeks.

Like it? Share it! 🤜🏻 🤛🏻

#thoracicmobility #stretching #lowbackpain #neckpain #shoulderpain #mobilitytraining #morningflow #warmup

Knot in your shoulder blade? 🔽 ✨ This sensat

Knot in your shoulder blade? 🔽

✨ This sensation of knot (what even is a “knot”) or a hyperactive area of tissue can seem like it’s begging for someone to drop an elbow into it and grind away buuut for many of us this approach is similar to poking a bruise. And if you’re not getting lasting change from that method you may need to switch it up.

💥 Might I present a different way? Let’s try to make that area work and see if it shakes itself out.

This move hits the rotator cuff, lats, thoracic mobility- all the things to get your back and blades feeling good.

Hit this consistently for a couple days and see if that area starts to feel better for longer.

Like it? Share it! 👊🏻

#thoracicmobility #knots #musclepain #neckpain #wfhlife #stretching #mobilitywod

Rounded shoulders or posture need a reset? 🔽

✨ This deceivingly difficult move is an absolutely phenomenal exercise to help strengthen your midback and shoulders, get some thoracic mobility going, stretch through the chest and may help you feel a bit more neutral in your static posture afterward.

✨ And while challenging, the position of being on the ground helps the body feel safe and allows you to really use the targeted muscles vs everything trying to help out in an upright position.

🔥 This can be a burner- hit 20 to start with and let me know how it goes 😈

#shouldermobility #thoracicmobility #posture #stretching #strengthtraining

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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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katie@drkatieclare.com
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5250 W. 74th St, Suite 8, Edina

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