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Miniband Circuit Here is a great way to use the cute bands that barely anybody uses. When I was squatting heavier before, I would always get this crazy tightness in my hips and it could get pretty painful. I started stretching my hip flexors out religiously after that, but I was actually making the problem a little bit worse. My hip flexors were in pain because they were weak, which caused them to be overactive because they were not strong enough to keep up with the weight I was using. Here is one of my favorite circuits to do to warm-up for heavier lifts now. —— ☝️ Miniband Hip Flexor Flexion and Extension 🔵 Start with the mini band around both feet. Hold one leg bent at a 90* angle and the other is going to kick away from the starting point. ♦️ 3 sets of 16-20 reps ✌️ Reverse Crunch to Clamshell 🔵 the reverse crunch is one of the safest ways to ensure that you are maximizing the engagement of the abs and minimizing the lower back engagement. Put the band above your knees now and kick your legs straight out, while keeping your back flat on the ground. 🔵 when you bring your knees into the chest. Extend your knees outward, while keeping your feet together. ♦️ 3 sets of 12-15 reps 🖖 Side Lying Leg Abduction 🔵 this is a great exercise for isometrically strengthening the glutes, as well as dynamically on the other side. 🔵 start with your body on one side and the knees slightly tucked. Balance on one knee, foot, and elbow. 🔵 straighten out the other leg and kick it up high ♦️3 sets of 10 - 12 reps —— Try these out and strengthen those hip muscles! It might help you relieve some pain, but it can also help with your performance. 🎥 @jasontawiah @diakadi.life

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proseandposes. This. Read the signs. .

This. Read the signs. . . . . #Godinyou #haveafaith #trustthebiggerpicture @amandamaegeorge 📷

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dee_delarosa. Blessed... That’s the only word that comes to mind these days. As I lo

Blessed... That’s the only word that comes to mind these days. As I look at those pictures from two years ago, i don’t even recognize that person. I was on top of the world one minute than my world came crashing down the next... . It’s been two years and a lot has happened during this time. I’ve lost friendships, close family members became distant relatives. Changed my view and perspective on humanity. And learned to stop judging others who don’t live and think like i once did... . Today these tears were ones of joy. I held a plank and lost my shit for a few seconds 😭. And although that may seem insignificant to most, it’s a huge victory for me... . Do me a solid. This week, promise to check in on the ones who seem like they have their shit together. You never really know unless you lend an ear. #slowandsteady #movementismedicine #sweattherapy #empowered2change #bitchstolemywomb #nowombtangclan

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Did we get your attention...Winter is coming!❄️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't forget to mark your calendars, our upcoming Winter Solstice Movement and Mediation offering is coming up on December 21. Kellie will be leading an evening of mantra, meditation, Kundalini Kriyas and gentle movement. — Learn more and sign up via the link in our bio. What are your favourite Winter/holiday traditions?⛄️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🐶Photo via pinterest, source unknown. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #yogaunionstudio #tsawwassen #wintersolstice #christmastradition #holidayseason #southdeltayoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Barefoot, community, nature⁠ ⁠ A powerful trio of elements that humans require for health that is heavily missing in 2019!!⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #mstt #barefoot #community #nature #human #natural #fun #live #adventure #movement #movementismedicine #human #natural #health #fitness #gym #crossfit #injury #barefoot #optimal #walk #run #wellness #fit #move #mobility #softtissue #muscle

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Use what it gives you and communicate clea

WANT MORE FROM A JOINT? . . Use what it gives you and communicate clearly using its language. Movement. . . @drea378 has limited hip extension. She has ample spinal extension. How can we create an environment where we test her ability to use hip extension while limiting spinal extension? . Well we can lock her spine in a quadruped position as you see here, cueing her to actively "crunch" (spinal flexion) while letting the cable take her leg into hip extension. . Once we find maximal hip extension I asked her to use that range in small amounts back into flexion and back into extension. . Clear communication with the joint using applied force aka strength training will open up ranges once un-usable & will allow her to do more traditional strength training like squats and such. . #movement #mobility #functionalrangesystems #language #strength #movewell #fitness #exercisescience #movementismedicine

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studioyoullc. Day 10 of #25daysofbuti #Natarajasana #dancerpose
Prompt:  We all have

Day 10 of #25daysofbuti #Natarajasana #dancerpose Prompt: We all have that one dress. It’s the one we make up excuses to wear or imagine ourselves dancing around in it. Today is your official excuse to grab the dress and show us your Dancer pose. I do own a dress! The one I wore to my best friends wedding! It makes me feel all Flowy and beautiful, this pose a work in progress, but this dress solid! #butiyoga #butisattva #butitribe #sweatwithintention #movementismedicine

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smolegainz. D👏🏼I👏🏼S👏🏼C👏🏼I👏🏼P👏🏼L👏🏼I👏🏼N👏🏼E

Guys. I can’t tell you

D👏🏼I👏🏼S👏🏼C👏🏼I👏🏼P👏🏼L👏🏼I👏🏼N👏🏼E Guys. I can’t tell you how hard it was to get off of the couch and simply walk downstairs to the gym. Last week I felt amazing with 5 workouts and a yoga day. This week I had to PUSH myself to get my second workout in! It’s not always easy. MOTIVATION comes and goes🚫 DISCIPLINE lasts!!!💪🏼 Also my new @gymshark set helped me get my butt downstairs lol😍🍑 So let’s go people!!! Go get your workout in for the day. You’ll feel so much better just doing it instead of feeling guilty for skipping out. I have faith in you! #gymshark #gymsharkwomen #gymsharkleggings #gymsharkblackout #gymsharkflex #pushworkout #shoulderworkout #chestworkout #tricepsworkout #womenwholift #fitnessmotivation #sustainability #healthylivingtips #movementismedicine #mentalhealthmatters #moveformentalhealth

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meganet.yoga. Alllll about the twists and the binds!
Loving this twisty part of my p

Alllll about the twists and the binds! Loving this twisty part of my practice lately ☺️ also great moves for the digestive system and the hips . . . . #yogaexercise #yoga #yogaflow #yogaforall #yogatwist #yogabind #eagle #pigeon #lunge #chairpose #twists #digestionhealth #yogapractice #yogaposes #yogaasana #yogacommunity #igyoga #igyogacommunity #movement #movementismedicine #bind #digestivehealth #hiphealth #yogaflow #yogaeverydamnday #exercise #fitness

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Anyone else need to get their workout in before 12pm 🙋🏼‍♀️ Today was a BUSY one, but I dragged myself in and just let workout flow! ➖➖➖➖➖➖➖➖➖➖➖➖➖ *Reformer on 1 Red Spring *Place the box in line with the shoulder blocks if you are going for the Pikes too! *Hand weights optional *Take the box on the reformer for an extension series to flow to the other side seamlessly ➖➖➖➖➖➖➖➖➖➖➖➖➖ Have fun and tag me when you try it out! . . . . . . #dopilatesdolife #clubpilates #clubpilatesinstructor #pilatesinstructor #pilatesflow #reformerpilates #reformerflow #pilates #strengthtraining #functionalfitness #movementismedicine #justmove #fitnessflow #pilatesfitness #pilatesfit #beyondyoga #lbc #longbeachpilates #pilateseveryday

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movepodiatry. The best Xmas gift you can give yourself or a loved one! Ask us about

The best Xmas gift you can give yourself or a loved one! Ask us about our gift vouchers. 🎄

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⁣Today’s the day I finally beat @iainharringtondc in a workout. VICTORY. AT. LAST. 🤸🏻‍♀️⠀ ⠀ ⠀ #crossfitdodgecity #WOD #crossfit #chiropractic #fithealthcomoxvalley #exercise #movement #movementismedicine

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e.rishh. Super simple & quick upper body opener!.
Grab a bench and give this

Super simple & quick upper body opener!. . Grab a bench and give this circuit a try!. . Tips Keep hips straight facing the ground on both position 1 & 2. Postion 2- do 5 each side before switching. Postion 3- if you can't sit back go only as far as you can! . Hold each pose for 30-45 seconds.Then switch to the other side. . I went through this for 4 rounds. . Enjoy, bookmark for later!. . Hope y'all had a great Tuesday!. . #thoracicmobility #overheadmobility #iam1stphorm

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✨svadyaya self-study looking within journaling tarot therapy breathwork meditation Oracle cards any and all tools are helpful mantra practicing recognizing ego healing to your inner child screen time alerts making a plan for your day sitting down and asking yourself what is it that you truly want out of this life anything to peel back the layers so that you can begin shining light on all parts of you viewing them with loving kindness none of it is easy but it is part of the soul process that we are blessed to complete at earth school 💕 #RecoveringYogis Dec 1-10 ⠀ Hosts: @colleenmichellelewis @laraliam @georgina_mariee @txsoberyogi @erikafischeryoga ⠀ Sponsors: @onzie @ajnawellbeing @mayyouknowjoy ⠀ Themes: 6 Svadyaya 7 Tapas 8 Saucha + Santosha 9 Ishvara Pranidhana 10 Ajna Meditation 💕 #yogachallenge #yogaforrecovery #onebreathatatime #tarot #selfstudy #eatingdisorderrecovery #recovery #healing #awakening #yoga #movementismedicine #anxietyrelief #selfcare #addictionrecovery #igyogacommunity #mentalhealth #mentalhealthmatters #personallegend #everevolving #yogalife #strongerdaily #playeveryday #reflection #holistichealing #igyoga #dailypractice #practiceandalliscoming #yogaeverydamnday #Svadyaya

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💥DRY NEEDLING- FAST FACTS YOU SHOULD KNOW💥 ••• 1️⃣ This technique is called “dry” needling because unlike other injections, these needles do not deliver medications of any sort ••• 2️⃣ The needle is inserted to a specific area to target dysfunction which oftentimes seems to create a more noticeable difference in recovery and range of motion than other modalities ••• 3️⃣ People often don’t feel the needles inserted, but depending on the level of pain one may have, you may feel slight muscle twitching and light soreness after ... this is completely normal ••• 4️⃣ When the needles are inserted, they are specifically targeting localized and hyper-irritable bands of skeletal muscle fibers that are playing a role in extreme discomfort and pain responses ••• 5️⃣We incorporate dry needling techniques as part of an overall care plan, and never in isolation. Dry needling is a modality that can enhance recovery and help decrease pain but not the end all be all answer to the issue at hand! 📸 @dmacfilms

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I’ve been teaching pilates and fitness with apology. By writing and saying “I don’t look like a pilates instructor” I’ve been apologizing for this beautiful, strong, thick body that I’ve worked so hard to bring back from threat of wheelchair. I let the expectations and comparisons fuck with my brain. This thick, strong body that dragged me across my bedroom floor to the bathroom because my feet hurt so bad I couldn’t stand. This strong body that has held up under weekly thigh injections, medications and fused and lost bones. Nah, I’m not skinny or thin. But I’m alive and stronger than I’ve ever been. Why the fuck have I been using that phrase? Because I got caught up in someone else’s mental bullshit story and took it as my own. Not only am I a knowledgeable pilates instructor who helps any number of men and women get stronger and feel more confident about their bodies but I have also helped to heal myself. The tools I teach are the tools I use to be able to walk again at a 4/10 pain level, to do pilates, to move daily and to finally take my dream solo vacation to Europe. This black beautiful, thick-thighed, bald headed pilates instructor and body worker did that. My skills don’t come from the unhealthy expectations of people not living my life. And yet, like so many of us do, I let it get into my head and affect not only how I act, but what I think of MYSELF. Fuck, the lessons of life can be hard. But I got this. So, 2020 is the year of being the body and the face of movement, pilates and business. I’m not hiding behind the size of my thighs in comparison to some other person. I’m going to proudly display what this body can do and how I can help others get strong in life and business. Getting my online studio finally live and accessible to others was the end of my apology and the beginning of my purpose. Stop apologizing for who you are and what you look like. My apologies stop today. #pilatesinstructor #pilatesstudioowner #fitbody #fithasnosize #noapologies #movementismedicine #stopplayingsmall #trainer #coach #yoga #fitness #autoimmunewarrior #createyourbestlife #noonecanstopyoubutyou

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🔥Chest Mobility🔥 - 👉🏼 The pecs can become very tight due to static posture and prolonged computer work. If you are not focusing on having a good base posture and constantly varrying your posture then these muscles can become very tight. This can lead to both shoulder and neck pain. Give these 2 exercises a try to improve your mobility and strengthen your shoulder at end range. - 1️⃣ Active Scorpian: This is one of my favorites. Keep the shoulder at 90 degrees as shown in the video. Rotate away from the arm until you feel the stretch to the front of the shoulder/pecs. Once you are in the stretched position, lift the opposite arm up and try to reach back as far as you can with the arm still around 90 degrees. This is both a passive and active technique. 2️⃣ Shoulder ABD Lift Off: Take your shoulder close to end range of motion using a bench. Back off a few degrees so that you are able to lift off. Squeeze the shoulder blades and try to lift the elbow off the bench and hold for 5 sec. Repeat. - 🙋‍♂️ Tag a friend who needs this.

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ginamorph. It's that time of year for Christmas dance stuff! @morteica fun chair/

It's that time of year for Christmas dance stuff! @morteica fun chair/pole choreo and some horrid freestlye afterwards. Between my chair skills severely lacking and trying to free dance to this song...🤣🤣🤣 All in good fun though. Also, you can see and hear me say "shit" at the beginning because I started late. I love the crazy Monday night crew @studioneesheta 💓💓💓 * * * #thegrinch #holidayfun #chairdance #chair #poledancer #poledancing #polefitness #dancer #dancing #dance #danceistherapy #movement #movementismedicine #multiplesclerosis #MS #thisisMS #MSwarrior #autoimmunedisorder #butyoudontlooksick #keepsmyelin

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🚨Heyyyy ...there is a SCHEDULE UPDATE effective this FRIYAY... Toms River LA Fitness will be opening ON FRIDAY and I have added 2 classes there to my current schedule!! 🔥You can catch me at any of the 3 local LA Fitness’s ... Checkout out the newest gym in the area and meet me on the dance floor!! 🔥Can’t wait to see you there ❤️ * * * #girlonfire #girlonfirenj #trustthejourney #inspire #motivate #grow #bethechange #doitforyou #findyourtribe #dance #dancefitness #gymmotivation #zumba #zumbafitness #zumbainstructor #zumbacommunity #zumbaclass #zin #zincommunity #move #movementismedicine #therapy #notyourmamaszumbaclass #ignite #wellness

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secretstashyoga. Have you heard!? Secret Stash Yoga will leading a FREE Cannabinoid Act

Have you heard!? Secret Stash Yoga will leading a FREE Cannabinoid Activated Yoga Flow Saturday December 14th 4:20pm at @goodvibemafia in celebration of the grand opening of the #GVMStudios in Denver! • • • • • • • • • With amazing products provided by @goodvibecbd and more! This all day event includes FREE sound healing by @coloradocacaocollective following our ganja Yoga flow! • • • • • • • • • All bodies welcome. Be sure to visit the link in our bio for more details including consumption policies. If you're in the #Denver area come on out! Be sure to register! *space is limited 25 mats* link in bio. • • • • • • • • • #cannabisyoga #ganjayoga #plantbasedyoga #soundhealing #cannabiscommunity #cannabiniods #yoga #denveryoga #California #arizona #stretchandsesh #SecretStashYoga #secretstash #jointhetribe #cbdyoga #cbdhealth #ganjayogaevent #jointsandjoints #movementismedicine

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