Movement Library

Posture goes beyond just physical flexibility or limitations. Posture is internally connected to our perception of the world and our feelings. If we pay close attention to someone who feels depression or anxiety, they tend to sit differently than when we feel happy.

Our emotions highly influence the nervous system. When negative emotions are dominant, the body enters the state of flight or fight, activating the muscles that place the body in flexion, preparing it to run away from the thing causing the flight or fight. Positive emotions have the complete opposite effect on the nervous system, and it places the spine in a more upright posture where the muscles are entirely relaxed.

Whether you workout from home or on the go you can create a complete and challenging work out with a band. In this video we will show you 3 anchors points where you can attach your band to.

When the body is getting ready to rest, certain enzymes are released to paralyze the muscles. The purpose of this process is to prevent the body from reacting to your dreams. Upon awakening, the spinal fluid needs the proper movement to circulate effectively.

The main exercises to avoid are flexion exercises. Any activity that requires flexion of the spine requires more circulation. Flexion exercises should be left after a proper warm-up in the morning or later in the day.

The three stretches in this video are active, engaging all the circulatory processes in the morning to start working effectively. These active stretches are performed on the floor, avoiding flexion at the spine, improving your morning flexibility, and are a great way to start the morning.

Perform five reps on each side for 3-5 rounds. Focus on trying to improve your range of motion each round. These stretches are very effective upon awakening but can also be performed before bed.

When the body is getting ready to rest, certain enzymes are released to paralyze the muscles. The purpose of this process is to prevent the body from reacting to your dreams. Upon awakening, the spinal fluid needs the proper movement to circulate effectively.

The main exercises to avoid are flexion exercises. Any activity that requires flexion of the spine requires more circulation. Flexion exercises should be left after a proper warm-up in the morning or later in the day.

The three stretches in this video are active, engaging all the circulatory processes in the morning to start working effectively. These active stretches are performed on the floor, avoiding flexion at the spine, improving your morning flexibility, and are a great way to start the morning.

Perform five reps on each side for 3-5 rounds. Focus on trying to improve your range of motion each round. These stretches are very effective upon awakening but can also be performed before bed.

Your hips are the center of gravity and everything from the upper body and the lower body attach at the hip. Mobility of the hip is important because it creates flexibility throughout the rest of the system. The best part about these stretches is that they are simple to do and they feel good! Check out the key tips below after watching the video.

1. Glutes Stretch: Tight Glutes = Tight Hip. Stretch it!

2. Cat & Cow: This exercise helps mobilize the spine and the hip. This exercise reconditions the hip to move in two directions that keeps the spine and hip healthy. Stretch it!

3. Hip Flexor: Within the next several years, as companies continue transitioning to remote/hybrid work, many individuals are going to suffer from muscle-skeletal issues if care and attention are not part of their work regimen. This exercise helps loosen up the muscles that get tight from sitting and not stretching. Tight hip flexor will cause postural issues and lower back pain. Stretch it!

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Whether sitting in front of a computer for several hours a day or want to help minimize tension in the neck and shoulders from a long day, take a few minutes to complete these stretches. The three stretches shown in the video help improve blood flow to the neck area and the brain. It allows the brain to focus on the task at hand while also supplying (oxygen) the energy needed to stay awake.

In just 5 minutes, you can feel refreshed and lighter! Invest 5 minutes in completing five reps of each stretch (5 reps on each side). Complete the stretches in the order demonstrated in the video and then repeat for another 3-5 rounds.

This is a great way to build maintenance into your routine to help keep the joints limber and the posture healthy.

Many of us are obsessed with the scale. We workout, we try to eat well, but only focus on the scale.

It’s important to remember as we build muscle, muscle weighs more than fat. So, though you may not see any changes on the scale, changes are happening. The best way to keep track of your progress is by measuring your waist and hips. Watch this video to learn how and how often.

Physical recovery is essential to add to your daily, weekly, or monthly routine. These tips are a great way to help reduce stress while keeping the mind and body in top shape.

1. Partake In A Joyful Activity: some of the most simple things you can do is partake in a physical activity you enjoy and love to be a part of. This might be a pickup game of your favorite sport, taking a Zumba class, a pilates class, or anything that will get you to move more while also improving your mood and energy levels.

2. StretchIt: Stretching is super important. Stretching helps you detox from the day-to-day stressors, and it aids in reducing muscular tension. When you often become stressed, the body surpasses negative emotions; your muscles become tight, causing muscular tension. A great way to minimize the tension and improve mobility is by investing 10 minutes in stretching. Even 10 minutes a night can make a big difference in your sleep and recovery ability.

3. Massage: For thousands of years, massage therapy has been a common practice in Inda as a system of natural healing. Massage does more than reduce muscle tension; it also creates mental clarity and relaxation. Massage therapy also helps eliminate any build-up on toxins trapped in the muscle belly, allowing it to move with ease and greater flow.

As you can see, all of these simple activities can become part of your recovery. Select one activity you can implement today to help improve recovery so that you can also improve performance in other areas of your life.

This video will help raise awareness of how your jeans may contribute to lower back issues, neck pain, and hip pain. Wherever there is restriction around the joint, there is a lack of mobility. Where there is a lack of mobility, it may affect the mobility around your joints.

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As we continue getting through the pandemic safe and at a distance, we would like to share with you 3 exercise equipment...

Understanding how your daily garments may contribute to some of your musculoskeletal issues can help bring awareness to what you can do to prevent these issues. We highly encourage wearing garments that make you look great, one that represents your personality, helps build confidence, and all other positive aspects. Though, ask yourself this question:

"Can you squat in your jeans?"

This is important because garments that lack flexibility and prevent you from expanding in your full range of motion can actually increase discomfort, and eventually, increasing the risk of other known common issues. Check out the video to learn more.

Creating awareness to daily activities can help prevent long term postural imbalances.
Can using your phone cause a postural shift?

In this video learn to identify daily patterns that can lead to long lasting issues pertaining to your posture.