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No time? I got you. Look- mobility training does

No time? I got you.

Look- mobility training doesn’t have to take hours of your day- if you have 3 minute, cool- way better than nothing.

One of my favorite moves to hit many-o-spots is getting into a squat position. Chill there for a couple long seconds or even minutes. Build up your tolerance- and remember getting OUT of the squat is just as important as getting into it.

And I know this move is difficult for a lot of people due to various reasons- yours doesn’t need to look like mine- I’ve added two of my favorite variations but honestly just dropping into and getting out of a chair without using your hands is a great move to start with.

Like it? Share it 👊🏻

#mobilityforrunners #mobility #stretching #lowbackpain #hippain

💙 he’s heeerrre - Maddox “Max” joined the

💙 he’s heeerrre - Maddox “Max” joined the fam last week!

What life has has been like the last couple of weeks (trigger-ish warning)⬇️

INTRAHEPATIC CHOLESTASIS

In week 34 I was diagnosed with Cholestasis (not on my bingo card of pregnancy related issues) which is a 1 in 1000 liver disorder in pregnancy that presents as intense itching for mom as bile backs up into the blood - but the bigger issue is the potential for serious complications for babe as the possibility of stillbirth raises without treatment

My liver enzymes + bile levels spiked pretty dramatically and we started to plan for a pre-term induction at 35wks if we couldn’t get things stable, very do-able but still scary.

We were able to get my liver and bile levels to hold for a couple more weeks and did a ton of monitoring over those weeks- I was medically induced at 37wks (which still felt super early, I was planning to go to like 41wks in my head haha)

Max needed a little extra help with breathing after birth (he was, he was just working too hard at it) and spent the next 5 days in the NICU/special care nursery at @childrensmn

BUT! We all made it home on Tuesday night after a clean bill of health for all- and life is so so sleepy and so so good.

Shout out to the midwives at @allinahealth for HEARING, LISTENING and making sure I understood and was comfortable with every step of the evidence based plan we forged.

A huge thank you to the absolutely phenomenal and caring staff at @childrensmn who didn’t hesitate for a second and answered every question we had and then some ..and the rockstars at the @tmbcenter who were always on their game and so very caring.

💥 So to all my preggos- if you’re having intense itching (esp on your palms and soles of feet) WITHOUT any sort of rash make sure to bring it up to your provider. A few more lucky ones of us may also go jaundice and personally I had the most intense fatigue of my liiiife. The only cure for IHC is delivery and numbers start to fall almost immediately-whew.

I’ll be back to content soon-ish after a buncha baby snuggles- appreciate you all sticking around the last couple weeks and excited to settle into our new normal around here💙

Sciatica💫 . The Sciatic nerve is the largest ne

Sciatica💫
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The Sciatic nerve is the largest nerve⚡️in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. This thing is huge and runs deep to the glutes and down the back of the thigh. The leading cause of sciatica symptoms is a lumbar disc herniation/bulge.
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Folks experiencing sciatica symptoms generally report:
🔻shooting pain from the low back, glutes or along the path of the sciatic nerve
🔻weakness in the leg
🔻numbness/tingling down the leg, into the foot
🔻symptoms aggravating with being seated
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⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making you worse STOP DOING IT. Evaluation, people!
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🗣Quick soapbox: "sciatica" is a symptom, NOT a condition. Nope, you don't "have" sciatica; you have some other condition CAUSING sciatica (like a disc injury).
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I’ve covered this lots so feel
free to mix and match - but here are a couple options to try:
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1️⃣nerve floss (double leg)
2️⃣single leg nerve floss (pick between 1 & 2)
3️⃣self glute “release”
4️⃣rockbacks
5️⃣deadbug (strengthening)
6️⃣bear crawl kick back (strengthening)
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Like it? Share it! ❤️
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#sciatica #lowbackpain #hippain #nerves #stretching #mobility

🔻Trouble reaching that itch on your back? Shoul

🔻Trouble reaching that itch on your back? Shoulders feeling tight and immobile? Keep reading.
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🔺When you’re experiencing a lack of range of motion or pain- my go to line is “get an evaluation” - but sometimes you just need a bit of motion through the area without anything too aggressive.
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🔻This routine is perfect for that. Ideally I would use a resistance/light power band for these moves but in a pinch a towel will do the trick.
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🔺The key here is to keep tension through the upper limbs by trying to pull your hands away from each-other while cycling through the actual movement.
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🔻The longer the band/towel the more accessible the movement. Work with whatever range you have and slowly shorten the distance as you progress.
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Like it? Share it! 👊🏻

#shoulderworkout #shoulderpain #mobilitytraining #stretching

Bedtime Routine✨ . 🧘🏻‍♀️ A lot of yo

Bedtime Routine✨
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🧘🏻‍♀️ A lot of you have asked for some beginner mobility moves and you also all seem to like the morning and evening flows so let’s combine them, shall we?
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💫 While named a bedtime routine this would be lovely whenever.
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😗💨The key is to focus on your breath and moving deeper into each movement - exhale as you sink a little deeper at your end range.
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1️⃣ spinal twist: lying on your side, let top knee fall towards floor (or support with foam roller under knee to reduce motion)- top shoulder twists back towards ground behind you- 1min
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2️⃣childs pose + extension: knees wide, sink bum back towards heels, reach arms long in front of you- add slight arch through midback as you sink deep- 1 min
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3️⃣supported hip opener: towel around foot- gently pull open and then pull across body - keep upper body in contact with ground- hold at end range (not shown) for 3-5s for 1min total
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😴 Feel zen, sleep like a baby.
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Like it? Share it! 💕
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#yogaforbeginner #bedtimeroutine #recovery #mobility #stretching

Unlock your tight hips💫 . Hips always feeling s

Unlock your tight hips💫
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Hips always feeling stiff/tight/sore? I gotchu.
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🔻The joint-by-joint approach is a way to map out the body to help understand in which areas we should have mobility vs stability.
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🔻It generally follows an every other pattern type relationship.
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🔻Is it 100% or the end all? No. But it is a decent jump point.
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🔻Taking that approach the hips should be relatively mobile with the low back and knees (the things above and below the hips) being relatively stable.
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🔻When areas that are suppose to be mobile start to lose that range for whatever reason, the “stable” areas will try to help out and become more mobile.
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🔻So, here are a couple moves that give you a relatively well rounded approach to the musculature in dem hips.
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🔻Sink into what range you got and remember to think! It’s all about that brain-body connection.
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Like it! Share it! 💕
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#hipmobility #mobilitytraining #stretch #lowbackpain #hippain

Maneuvering with low back pain (or in pregnancy)✨

This was never meant to be an actual clip but as I was filming content I’d figure I’d show ya how I’ve been moving these days and how you can too if the jackknife up motion is causing you pain.

For many folks in an acute low back pain episode forward flexion (crunching) can be a pretty painful movement; in pregnancy you suddenly have a kid taking up space limiting things - and in both cases you’re probably dealing with some core issues and possibly Diastasis Recti complicating factors.

So in order to save ourselves pain/agony and reinforcing faulty movement patterns - I like people to try this route.

From back:
👉🏻roll to a side (take it slow) by using back leg (opposite side to which you’re rolling) to push off
👉🏻Stack body in side lying
👉🏻Use hands to walk yourself upright
👉🏻Swing legs off bed/in front of you/etc and then stand

Does it take half a second longer to do it this way? Yes. Do you actually have to stop and think about your intent- also yes. But I have faith in you- you got this.

Like it? Share it! 👊🏻

#lowbackpain #diastasisrecti #postpartum #pregnancy #discherniation #sciatica

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

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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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