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AUTHENTIC MOVEMENT CO.

A personal training duo passionate about helping men and women improve their fitness, movement, and mobility for a healthier and active lifestyle.

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3 reasons to try mobility training before physical therapy 🤔

When our back starts screaming or our hips feel like they’re 80 years old, our first instinct is to book an appointment with a physio or for a massage, like YESTERDAY.

But here’s what a lot of people don’t understand…

1️⃣ Your body is trying to talk to you

That stiffness when you stand up after a long meeting? The neck tension after deadline day? These aren’t just annoying symptoms - they’re messages. Learning basic mobility work helps you understand what your body’s saying BEFORE it has to scream at you with pain.

2️⃣ You don’t need an hour a day

Your tight hips don’t need a 60-minute therapy session right away. Sometimes it’s as simple as taking 5 minutes between Zoom calls to move mindfully. Small moments > perfect routines.

3️⃣ You’re in control (really!)

Instead of waiting until you can’t turn your neck to look at traffic, you can:

• Take movement breaks between meetings
• Learn simple mobility drills that you can do from anywhere
• Address tension when it starts, not when it’s unbearable
• Build habits that fit YOUR schedule

Think of it like this: Your body doesn’t need another appointment in your packed calendar. It needs you to pay attention to it throughout the day you’re already living.

#deskworkerhealth #officelife #mobilitytraining #dailymovement #workfromhome #deskmobility #worklifebalance

3 reasons to try mobility training before physical therapy 🤔

When our back starts screaming or our hips feel like they’re 80 years old, our first instinct is to book an appointment with a physio or for a massage, like YESTERDAY.

But here’s what a lot of people don’t understand…

1️⃣ Your body is trying to talk to you

That stiffness when you stand up after a long meeting? The neck tension after deadline day? These aren’t just annoying symptoms - they’re messages. Learning basic mobility work helps you understand what your body’s saying BEFORE it has to scream at you with pain.

2️⃣ You don’t need an hour a day

Your tight hips don’t need a 60-minute therapy session right away. Sometimes it’s as simple as taking 5 minutes between Zoom calls to move mindfully. Small moments > perfect routines.

3️⃣ You’re in control (really!)

Instead of waiting until you can’t turn your neck to look at traffic, you can:

• Take movement breaks between meetings
• Learn simple mobility drills that you can do from anywhere
• Address tension when it starts, not when it’s unbearable
• Build habits that fit YOUR schedule

Think of it like this: Your body doesn’t need another appointment in your packed calendar. It needs you to pay attention to it throughout the day you’re already living.

#deskworkerhealth #officelife #mobilitytraining #dailymovement #workfromhome #deskmobility #worklifebalance

3 reasons to try mobility training before physical therapy 🤔

When our back starts screaming or our hips feel like they’re 80 years old, our first instinct is to book an appointment with a physio or for a massage, like YESTERDAY.

But here’s what a lot of people don’t understand…

1️⃣ Your body is trying to talk to you

That stiffness when you stand up after a long meeting? The neck tension after deadline day? These aren’t just annoying symptoms - they’re messages. Learning basic mobility work helps you understand what your body’s saying BEFORE it has to scream at you with pain.

2️⃣ You don’t need an hour a day

Your tight hips don’t need a 60-minute therapy session right away. Sometimes it’s as simple as taking 5 minutes between Zoom calls to move mindfully. Small moments > perfect routines.

3️⃣ You’re in control (really!)

Instead of waiting until you can’t turn your neck to look at traffic, you can:

• Take movement breaks between meetings
• Learn simple mobility drills that you can do from anywhere
• Address tension when it starts, not when it’s unbearable
• Build habits that fit YOUR schedule

Think of it like this: Your body doesn’t need another appointment in your packed calendar. It needs you to pay attention to it throughout the day you’re already living.

#deskworkerhealth #officelife #mobilitytraining #dailymovement #workfromhome #deskmobility #worklifebalance

3 reasons to try mobility training before physical therapy 🤔

When our back starts screaming or our hips feel like they’re 80 years old, our first instinct is to book an appointment with a physio or for a massage, like YESTERDAY.

But here’s what a lot of people don’t understand…

1️⃣ Your body is trying to talk to you

That stiffness when you stand up after a long meeting? The neck tension after deadline day? These aren’t just annoying symptoms - they’re messages. Learning basic mobility work helps you understand what your body’s saying BEFORE it has to scream at you with pain.

2️⃣ You don’t need an hour a day

Your tight hips don’t need a 60-minute therapy session right away. Sometimes it’s as simple as taking 5 minutes between Zoom calls to move mindfully. Small moments > perfect routines.

3️⃣ You’re in control (really!)

Instead of waiting until you can’t turn your neck to look at traffic, you can:

• Take movement breaks between meetings
• Learn simple mobility drills that you can do from anywhere
• Address tension when it starts, not when it’s unbearable
• Build habits that fit YOUR schedule

Think of it like this: Your body doesn’t need another appointment in your packed calendar. It needs you to pay attention to it throughout the day you’re already living.

#deskworkerhealth #officelife #mobilitytraining #dailymovement #workfromhome #deskmobility #worklifebalance

🚨 WARNING: Your desk job is silently destroying your mobility

Your 9-5 might be paying the bills, but it’s stealing your mobility. Here’s what’s happening to your body right now:

1️⃣ Your hip flexors are shortening
2️⃣ Your ankle mobility is decreasing
3️⃣ Your knees are getting stiff
4️⃣ Your natural movement patterns are changing
5️⃣ Your body is adapting to sitting (and not in a good way)

But here’s the good news: You can fix this. 💪

Grab our FREE 15-Day Office Mobility Reset and learn:
✅ Daily mobility routines that take just minutes
✅ Movements for immediate relief
✅ Exercises you can do from anywhere
✅ Progressive movement patterns that restore natural mobility
✅ Expert guidance every step of the way with video tutorials

Don’t wait until your body feels like it’s aged 20 years.

👉 Link in bio to download your free guide

#deskmobility #officelife #mobilitytraining #movementhealth #deskworker #posturehelp #mobilitywork

🚨 WARNING: Your desk job is silently destroying your mobility

Your 9-5 might be paying the bills, but it’s stealing your mobility. Here’s what’s happening to your body right now:

1️⃣ Your hip flexors are shortening
2️⃣ Your ankle mobility is decreasing
3️⃣ Your knees are getting stiff
4️⃣ Your natural movement patterns are changing
5️⃣ Your body is adapting to sitting (and not in a good way)

But here’s the good news: You can fix this. 💪

Grab our FREE 15-Day Office Mobility Reset and learn:
✅ Daily mobility routines that take just minutes
✅ Movements for immediate relief
✅ Exercises you can do from anywhere
✅ Progressive movement patterns that restore natural mobility
✅ Expert guidance every step of the way with video tutorials

Don’t wait until your body feels like it’s aged 20 years.

👉 Link in bio to download your free guide

#deskmobility #officelife #mobilitytraining #movementhealth #deskworker #posturehelp #mobilitywork

Tight back from sitting all day? This simple cat-cow stretch is what your back needs!

Why it works:

• Releases lower back tension
• Restores natural spine movement
• Counteracts that slouched desk posture
• Takes just 30 seconds to feel better!

Pro tip: Do this every time you grab coffee ☕️ Your back will thank you!

Like & follow for more desk-friendly mobility tips that actually work! 💪

#deskworkermobility #officewellness #backpainrelief #mobilityexercises #deskstretch #workplacewellness #officefitness #corporatewellness #spinehealth #posturetips #mobilitytraining #desklife #officehealth #worklifebalance #healthyoffice

Tight back from sitting all day? This simple cat-cow stretch is what your back needs!

Why it works:

• Releases lower back tension
• Restores natural spine movement
• Counteracts that slouched desk posture
• Takes just 30 seconds to feel better!

Pro tip: Do this every time you grab coffee ☕�️ Your back will thank you!

Like & follow for more desk-friendly mobility tips that actually work! 💪

#deskworkermobility #officewellness #backpainrelief #mobilityexercises #deskstretch #workplacewellness #officefitness #corporatewellness #spinehealth #posturetips #mobilitytraining #desklife #officehealth #worklifebalance #healthyoffice

Tight back from sitting all day? This simple cat-cow stretch is what your back needs!

Why it works:

• Releases lower back tension
• Restores natural spine movement
• Counteracts that slouched desk posture
• Takes just 30 seconds to feel better!

Pro tip: Do this every time you grab coffee ☕️ Your back will thank you!

Like & follow for more desk-friendly mobility tips that actually work! 💪

#deskworkermobility #officewellness #backpainrelief #mobilityexercises #deskstretch #workplacewellness #officefitness #corporatewellness #spinehealth #posturetips #mobilitytraining #desklife #officehealth #worklifebalance #healthyoffice

Tight back from sitting all day? This simple cat-cow stretch is what your back needs!

Why it works:

• Releases lower back tension
• Restores natural spine movement
• Counteracts that slouched desk posture
• Takes just 30 seconds to feel better!

Pro tip: Do this every time you grab coffee ☕️ Your back will thank you!

Like & follow for more desk-friendly mobility tips that actually work! 💪

#deskworkermobility #officewellness #backpainrelief #mobilityexercises #deskstretch #workplacewellness #officefitness #corporatewellness #spinehealth #posturetips #mobilitytraining #desklife #officehealth #worklifebalance #healthyoffice

MOBILITY MONDAY - Desk Worker Edition👨🏼‍💻

Make sure to save this to try this week!

#mobilitymonday #deskworkerhealth #mobilitytraining #anklemobility #hipmobility #movebetter #deskjob #mobilitywork #jointhealth #movementmedicine #healthylifestyle

MOBILITY MONDAY - Desk Worker Edition👨🏼‍💻

Make sure to save this to try this week!

#mobilitymonday #deskworkerhealth #mobilitytraining #anklemobility #hipmobility #movebetter #deskjob #mobilitywork #jointhealth #movementmedicine #healthylifestyle

MOBILITY MONDAY - Desk Worker Edition👨🏼‍💻

Make sure to save this to try this week!

#mobilitymonday #deskworkerhealth #mobilitytraining #anklemobility #hipmobility #movebetter #deskjob #mobilitywork #jointhealth #movementmedicine #healthylifestyle

MOBILITY MONDAY - Desk Worker Edition👨🏼‍💻

Make sure to save this to try this week!

#mobilitymonday #deskworkerhealth #mobilitytraining #anklemobility #hipmobility #movebetter #deskjob #mobilitywork #jointhealth #movementmedicine #healthylifestyle

🧑🏻‍💻 If you sit for work, these 2 moves will save your body

90/90 rocks + lumbar segmentations = your anti-desk-death combo. Do these for 1 minute each.

Save this post to try during your work break. Your back and hips will thank us later.

#stiffhips #achyback #hippain #backpain #mobilitymovements ##desklife #WFH #posturehelp #backpainrelief #hipmobility #deskworkerproblems

🧑🏻‍💻 If you sit for work, these 2 moves will save your body

90/90 rocks + lumbar segmentations = your anti-desk-death combo. Do these for 1 minute each.

Save this post to try during your work break. Your back and hips will thank us later.

#stiffhips #achyback #hippain #backpain #mobilitymovements ##desklife #WFH #posturehelp #backpainrelief #hipmobility #deskworkerproblems

🫡 If you’re ready to cut through the noise and learn how to move better, then comment READY for a free 30 minute movement assessment.

You’ll walk away with:
✨a better understanding of your movement mechanics
✨ some practical movements you can start using immediately to feel better

- - - - - - - - - -

Here’s the thing about mobility work - you can’t hack the fundamentals.

While everyone’s out there trying to sell you complicated “revolutionary” techniques, we’ve spent MANY years learning that the basics, done right, are undefeated.

The most effective mobility work is often the simplest: No fancy equipment. No complicated protocols. Just proven principles that work.

#mobilityexercises #hipmobility #movementismedicine

🫡 If you’re ready to cut through the noise and learn how to move better, then comment READY for a free 30 minute movement assessment.

You’ll walk away with:
✨a better understanding of your movement mechanics
✨ some practical movements you can start using immediately to feel better

- - - - - - - - - -

Here’s the thing about mobility work - you can’t hack the fundamentals.

While everyone’s out there trying to sell you complicated “revolutionary” techniques, we’ve spent MANY years learning that the basics, done right, are undefeated.

The most effective mobility work is often the simplest: No fancy equipment. No complicated protocols. Just proven principles that work.

#mobilityexercises #hipmobility #movementismedicine

🎤 DESK WORKERS THIS IS FOR YOU

A large number of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

🎤 DESK WORKERS THIS IS FOR YOU

A large number of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

🎤 DESK WORKERS THIS IS FOR YOU

A large number of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

🎤 DESK WORKERS THIS IS FOR YOU

A large number of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

🎤 DESK WORKERS THIS IS FOR YOU

75% of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

🎤 DESK WORKERS THIS IS FOR YOU

75% of our clients are 9-5ers who experience a lot of lower body pain.

If you sit for prolonged periods of time, you likely have tight hamstrings.

Here’s what’s really happening: When you sit for hours, your hamstrings get stuck in a shortened position (think of a rubber band that’s been kept scrunched up all day). They’re literally adapting to your 9-5 lifestyle!

Next time your hamstrings are screaming for attention, try this for 1 minute.

Want more desk-worker friendly mobility tips? Drop a ‘🔓’ below!

#deskworker #deskjobfix #officewellness #workfromhomelife #lowerbodypain #tighthamstrings

LOWER BODY STIFFNESS AND PAIN

If you sit for long hours, your body is begging for this movement.

The movement is a powerhouse in that it stretches your tight hip flexors, strengthens your hamstrings, and improves your posture all in one.

We love this movement because it:

✔️ Loosens up tight quads from sitting

✔️ Strengthens hamstrings for better knee health

✔️ Helps reduce lower back pain & improve movement

Try this exercise for 1 minute on each side and let us know how it feels 🤸

#hipmobility #hippain #hippainrelief #kneepain #mobilityexercises #mobilitytraining #hipstretch #kneerehab

LOWER BODY STIFFNESS AND PAIN

If you sit for long hours, your body is begging for this movement.

The movement is a powerhouse in that it stretches your tight hip flexors, strengthens your hamstrings, and improves your posture all in one.

We love this movement because it:

✔️ Loosens up tight quads from sitting

✔️ Strengthens hamstrings for better knee health

✔️ Helps reduce lower back pain & improve movement

Try this exercise for 1 minute on each side and let us know how it feels 🤸

#hipmobility #hippain #hippainrelief #kneepain #mobilityexercises #mobilitytraining #hipstretch #kneerehab

LOWER BODY STIFFNESS AND PAIN

If you sit for long hours, your body is begging for this movement.

The movement is a powerhouse in that it stretches your tight hip flexors, strengthens your hamstrings, and improves your posture all in one.

We love this movement because it:

✔️ Loosens up tight quads from sitting

✔️ Strengthens hamstrings for better knee health

✔️ Helps reduce lower back pain & improve movement

Try this exercise for 1 minute on each side and let us know how it feels 🤸

#hipmobility #hippain #hippainrelief #kneepain #mobilityexercises #mobilitytraining #hipstretch #kneerehab

LOWER BODY STIFFNESS AND PAIN

If you sit for long hours, your body is begging for this movement.

The movement is a powerhouse in that it stretches your tight hip flexors, strengthens your hamstrings, and improves your posture all in one.

We love this movement because it:

✔️ Loosens up tight quads from sitting

✔️ Strengthens hamstrings for better knee health

✔️ Helps reduce lower back pain & improve movement

Try this exercise for 1 minute on each side and let us know how it feels 🤸

#hipmobility #hippain #hippainrelief #kneepain #mobilityexercises #mobilitytraining #hipstretch #kneerehab

🔄 Stuck in the stretch-and-suffer cycle?

Your body isn’t broken, it’s just asking for more than quick fixes. Time to level up from band-aid solutions to real strength that lasts.

#mobility #mobilitytraining #chronicpainrelief #hippain #backpain

🔄 Stuck in the stretch-and-suffer cycle?

Your body isn’t broken, it’s just asking for more than quick fixes. Time to level up from band-aid solutions to real strength that lasts.

#mobility #mobilitytraining #chronicpainrelief #hippain #backpain

🔄 Stuck in the stretch-and-suffer cycle?

Your body isn’t broken, it’s just asking for more than quick fixes. Time to level up from band-aid solutions to real strength that lasts.

#mobility #mobilitytraining #chronicpainrelief #hippain #backpain

🔄 Stuck in the stretch-and-suffer cycle?

Your body isn’t broken, it’s just asking for more than quick fixes. Time to level up from band-aid solutions to real strength that lasts.

#mobility #mobilitytraining #chronicpainrelief #hippain #backpain

Sitting all day? Save your hips in 5 minutes

Feeling locked up from sitting all day? Your body wasn’t designed for that 9-5 desk life 🪑

You don’t need complicated exercises to break free from tight hips and a stiff back. These 4 simple moves are your secret weapon:

Perform each of these for 1 minute each:

1️⃣ 90/90 Rocks
2️⃣ Glute Bridges
3️⃣ Supine Figure 4 (45 seconds each side)
4️⃣ 90/90 Hamstring Stretch 45 seconds each side)

Save this for later ⭐️ - your body will thank you.

#mobilitytraining #deskmobility #movementmedicine #posturehealth #mobilityworkout #officelife #movementeducation #hipmobility #prehabexercises

Sitting all day? Save your hips in 5 minutes

Feeling locked up from sitting all day? Your body wasn’t designed for that 9-5 desk life 🪑

You don’t need complicated exercises to break free from tight hips and a stiff back. These 4 simple moves are your secret weapon:

Perform each of these for 1 minute each:

1️⃣ 90/90 Rocks
2️⃣ Glute Bridges
3️⃣ Supine Figure 4 (45 seconds each side)
4️⃣ 90/90 Hamstring Stretch 45 seconds each side)

Save this for later ⭐️ - your body will thank you.

#mobilitytraining #deskmobility #movementmedicine #posturehealth #mobilityworkout #officelife #movementeducation #hipmobility #prehabexercises

Sitting all day? Save your hips in 5 minutes

Feeling locked up from sitting all day? Your body wasn’t designed for that 9-5 desk life 🪑

You don’t need complicated exercises to break free from tight hips and a stiff back. These 4 simple moves are your secret weapon:

Perform each of these for 1 minute each:

1️⃣ 90/90 Rocks
2️⃣ Glute Bridges
3️⃣ Supine Figure 4 (45 seconds each side)
4️⃣ 90/90 Hamstring Stretch 45 seconds each side)

Save this for later ⭐️ - your body will thank you.

#mobilitytraining #deskmobility #movementmedicine #posturehealth #mobilityworkout #officelife #movementeducation #hipmobility #prehabexercises

Sitting all day? Save your hips in 5 minutes

Feeling locked up from sitting all day? Your body wasn’t designed for that 9-5 desk life 🪑

You don’t need complicated exercises to break free from tight hips and a stiff back. These 4 simple moves are your secret weapon:

Perform each of these for 1 minute each:

1️⃣ 90/90 Rocks
2️⃣ Glute Bridges
3️⃣ Supine Figure 4 (45 seconds each side)
4️⃣ 90/90 Hamstring Stretch 45 seconds each side)

Save this for later ⭐️ - your body will thank you.

#mobilitytraining #deskmobility #movementmedicine #posturehealth #mobilityworkout #officelife #movementeducation #hipmobility #prehabexercises

Random exercises without proper guidance can lead to injuries.

That’s why having a customized program tailored to your needs is crucial.

Whether you’re aiming to run a 5k, compete in a BJJ competition, lose weight, or enjoy hiking, your mobility training should align with your goals.

Most of us spend our days sitting at desks, on couches, or in bed with only small bursts of activity. Our bodies weren’t designed for this sedentary lifestyle.

We were made to move, run, climb, and explore. Injuries often occur when our muscles and joints are forced into positions where they lack strength or flexibility.

To prevent these “random” injuries, start by exploring your range of motion and gradually adding weight. For instance, rolling your ankle during a hike is common, but it’s preventable.

You’re not destined for these injuries; it just means your ankles need strengthening to handle uneven surfaces. Exercises like ankle CARs, ankle rocks, and toe hold presses can help (find these in our free Skool community).

Another issue is torn rotator cuffs from overloading the shoulder with heavy lifts or repetitive movements without proper mobility work. Shoulder CARs, external rotation lift-offs, and internal rotation lift-offs can be beneficial.

🔑The key takeaway?

Random injuries aren’t so random. You have control over your body and can reduce the risk of injuries, keeping you on track to achieve your goals without setbacks.

Ready to take control of your movement journey?

Book a free call with us (link in bio) and let’s create a customized plan that prevents injuries and helps you move with confidence.

#mobilitytraining #injuryprevention #movementeducation #functionalmobility #mobilitycoach #movementmedicine #prehabexercises #modymaintenance #mobilityworkout

Random exercises without proper guidance can lead to injuries.

That’s why having a customized program tailored to your needs is crucial.

Whether you’re aiming to run a 5k, compete in a BJJ competition, lose weight, or enjoy hiking, your mobility training should align with your goals.

Most of us spend our days sitting at desks, on couches, or in bed with only small bursts of activity. Our bodies weren’t designed for this sedentary lifestyle.

We were made to move, run, climb, and explore. Injuries often occur when our muscles and joints are forced into positions where they lack strength or flexibility.

To prevent these “random” injuries, start by exploring your range of motion and gradually adding weight. For instance, rolling your ankle during a hike is common, but it’s preventable.

You’re not destined for these injuries; it just means your ankles need strengthening to handle uneven surfaces. Exercises like ankle CARs, ankle rocks, and toe hold presses can help (find these in our free Skool community).

Another issue is torn rotator cuffs from overloading the shoulder with heavy lifts or repetitive movements without proper mobility work. Shoulder CARs, external rotation lift-offs, and internal rotation lift-offs can be beneficial.

🔑The key takeaway?

Random injuries aren’t so random. You have control over your body and can reduce the risk of injuries, keeping you on track to achieve your goals without setbacks.

Ready to take control of your movement journey?

Book a free call with us (link in bio) and let’s create a customized plan that prevents injuries and helps you move with confidence.

#mobilitytraining #injuryprevention #movementeducation #functionalmobility #mobilitycoach #movementmedicine #prehabexercises #modymaintenance #mobilityworkout

Random exercises without proper guidance can lead to injuries.

That’s why having a customized program tailored to your needs is crucial.

Whether you’re aiming to run a 5k, compete in a BJJ competition, lose weight, or enjoy hiking, your mobility training should align with your goals.

Most of us spend our days sitting at desks, on couches, or in bed with only small bursts of activity. Our bodies weren’t designed for this sedentary lifestyle.

We were made to move, run, climb, and explore. Injuries often occur when our muscles and joints are forced into positions where they lack strength or flexibility.

To prevent these “random” injuries, start by exploring your range of motion and gradually adding weight. For instance, rolling your ankle during a hike is common, but it’s preventable.

You’re not destined for these injuries; it just means your ankles need strengthening to handle uneven surfaces. Exercises like ankle CARs, ankle rocks, and toe hold presses can help (find these in our free Skool community).

Another issue is torn rotator cuffs from overloading the shoulder with heavy lifts or repetitive movements without proper mobility work. Shoulder CARs, external rotation lift-offs, and internal rotation lift-offs can be beneficial.

🔑The key takeaway?

Random injuries aren’t so random. You have control over your body and can reduce the risk of injuries, keeping you on track to achieve your goals without setbacks.

Ready to take control of your movement journey?

Book a free call with us (link in bio) and let’s create a customized plan that prevents injuries and helps you move with confidence.

#mobilitytraining #injuryprevention #movementeducation #functionalmobility #mobilitycoach #movementmedicine #prehabexercises #modymaintenance #mobilityworkout

Random exercises without proper guidance can lead to injuries.

That’s why having a customized program tailored to your needs is crucial.

Whether you’re aiming to run a 5k, compete in a BJJ competition, lose weight, or enjoy hiking, your mobility training should align with your goals.

Most of us spend our days sitting at desks, on couches, or in bed with only small bursts of activity. Our bodies weren’t designed for this sedentary lifestyle.

We were made to move, run, climb, and explore. Injuries often occur when our muscles and joints are forced into positions where they lack strength or flexibility.

To prevent these “random” injuries, start by exploring your range of motion and gradually adding weight. For instance, rolling your ankle during a hike is common, but it’s preventable.

You’re not destined for these injuries; it just means your ankles need strengthening to handle uneven surfaces. Exercises like ankle CARs, ankle rocks, and toe hold presses can help (find these in our free Skool community).

Another issue is torn rotator cuffs from overloading the shoulder with heavy lifts or repetitive movements without proper mobility work. Shoulder CARs, external rotation lift-offs, and internal rotation lift-offs can be beneficial.

🔑The key takeaway?

Random injuries aren’t so random. You have control over your body and can reduce the risk of injuries, keeping you on track to achieve your goals without setbacks.

Ready to take control of your movement journey?

Book a free call with us (link in bio) and let’s create a customized plan that prevents injuries and helps you move with confidence.

#mobilitytraining #injuryprevention #movementeducation #functionalmobility #mobilitycoach #movementmedicine #prehabexercises #modymaintenance #mobilityworkout

3 Exercises your hips need if you sit a lot 👇🏻

Our hip complex is the foundation of movement for our entire body. The muscles connected to the hips provide the strength to stand, sit, walk, run, jump, and play.

However, neglecting them can lead to sore backs, knees, and pain during daily activities.

And, if you sit a lot, chances are you could benefit from doing these exercises.

Here are 3 essential exercises to keep your hips healthy and strong:

1️⃣ Single Leg Glute Bridge: Strengthen your glutes, one of the biggest muscles in your body, while stretching your hip flexors.

2️⃣ Bench Pigeon Press: Stretch and strengthen your glutes in this range, enhancing flexibility and mobility.

3️⃣ 90/90 Back Shin Lifts: Build balance and strength with stabilizing muscles, especially useful for those unexpected slips or lateral (side to side) movement in sports.

Incorporate these exercises into your day with “snack size” sessions.

Just 1-3 minutes per exercise, rotated throughout the day, can make a massive difference over time. Let’s move towards a healthier, more active lifestyle!

#hiphealth #movementmatters #snacksizesessions #mobility #strength

3 Exercises your hips need if you sit a lot 👇🏻

Our hip complex is the foundation of movement for our entire body. The muscles connected to the hips provide the strength to stand, sit, walk, run, jump, and play.

However, neglecting them can lead to sore backs, knees, and pain during daily activities.

And, if you sit a lot, chances are you could benefit from doing these exercises.

Here are 3 essential exercises to keep your hips healthy and strong:

1️⃣ Single Leg Glute Bridge: Strengthen your glutes, one of the biggest muscles in your body, while stretching your hip flexors.

2️⃣ Bench Pigeon Press: Stretch and strengthen your glutes in this range, enhancing flexibility and mobility.

3️⃣ 90/90 Back Shin Lifts: Build balance and strength with stabilizing muscles, especially useful for those unexpected slips or lateral (side to side) movement in sports.

Incorporate these exercises into your day with “snack size” sessions.

Just 1-3 minutes per exercise, rotated throughout the day, can make a massive difference over time. Let’s move towards a healthier, more active lifestyle!

#hiphealth #movementmatters #snacksizesessions #mobility #strength

Do you feel like you’re putting in the work but not seeing results? Here’s two mistakes you might be making with your mobility:

1️⃣ Inconsistency is killing your progress
• You’re doing random stretching sessions which won’t create lasting change
• You’re only doing mobility work after workouts for a few minutes, which isn’t enough
• Jumping between different body parts without focus or a clear strategy

2️⃣ Your movements are lacking purpose
• You’re doing generic stretches that don’t target your specific needs
• Performing random exercises with no real-life application
• Missing the connection between mobility work and daily movement

Real mobility progress comes from consistent, purposeful practice that directly applies to your life.

Here’s what actually works:

➡️ Start small, stay consistent: Your mobility didn’t decline overnight, and it won’t improve overnight either. Small, daily and consistent movements beat irregular intense sessions.

➡️ Get Specific, target what matters: Achy knees when climbing stairs? Focus on ankle, knee, and hip mobility. Shoulder pinching when putting on a jacket? Work on shoulder range of motion.

#mobilitytraining #movement #mobilitytips #mobilitywork

Do you feel like you’re putting in the work but not seeing results? Here’s two mistakes you might be making with your mobility:

1️⃣ Inconsistency is killing your progress
• You’re doing random stretching sessions which won’t create lasting change
• You’re only doing mobility work after workouts for a few minutes, which isn’t enough
• Jumping between different body parts without focus or a clear strategy

2️⃣ Your movements are lacking purpose
• You’re doing generic stretches that don’t target your specific needs
• Performing random exercises with no real-life application
• Missing the connection between mobility work and daily movement

Real mobility progress comes from consistent, purposeful practice that directly applies to your life.

Here’s what actually works:

➡️ Start small, stay consistent: Your mobility didn’t decline overnight, and it won’t improve overnight either. Small, daily and consistent movements beat irregular intense sessions.

➡️ Get Specific, target what matters: Achy knees when climbing stairs? Focus on ankle, knee, and hip mobility. Shoulder pinching when putting on a jacket? Work on shoulder range of motion.

#mobilitytraining #movement #mobilitytips #mobilitywork

Do you feel like you’re putting in the work but not seeing results? Here’s two mistakes you might be making with your mobility:

1️⃣ Inconsistency is killing your progress
• You’re doing random stretching sessions which won’t create lasting change
• You’re only doing mobility work after workouts for a few minutes, which isn’t enough
• Jumping between different body parts without focus or a clear strategy

2️⃣ Your movements are lacking purpose
• You’re doing generic stretches that don’t target your specific needs
• Performing random exercises with no real-life application
• Missing the connection between mobility work and daily movement

Real mobility progress comes from consistent, purposeful practice that directly applies to your life.

Here’s what actually works:

➡️ Start small, stay consistent: Your mobility didn’t decline overnight, and it won’t improve overnight either. Small, daily and consistent movements beat irregular intense sessions.

➡️ Get Specific, target what matters: Achy knees when climbing stairs? Focus on ankle, knee, and hip mobility. Shoulder pinching when putting on a jacket? Work on shoulder range of motion.

#mobilitytraining #movement #mobilitytips #mobilitywork

Do you feel like you’re putting in the work but not seeing results? Here’s two mistakes you might be making with your mobility:

1️⃣ Inconsistency is killing your progress
• You’re doing random stretching sessions which won’t create lasting change
• You’re only doing mobility work after workouts for a few minutes, which isn’t enough
• Jumping between different body parts without focus or a clear strategy

2️⃣ Your movements are lacking purpose
• You’re doing generic stretches that don’t target your specific needs
• Performing random exercises with no real-life application
• Missing the connection between mobility work and daily movement

Real mobility progress comes from consistent, purposeful practice that directly applies to your life.

Here’s what actually works:

➡️ Start small, stay consistent: Your mobility didn’t decline overnight, and it won’t improve overnight either. Small, daily and consistent movements beat irregular intense sessions.

➡️ Get Specific, target what matters: Achy knees when climbing stairs? Focus on ankle, knee, and hip mobility. Shoulder pinching when putting on a jacket? Work on shoulder range of motion.

#mobilitytraining #movement #mobilitytips #mobilitywork

One of the most common things we hear with clients when we go through our onboarding process is that they have tried personal training or programs in the past but they didn’t align with their schedules or capacity to workout, which resulted in them being inconsistent and inevitably halting their training and progress altogether.

This became a very apparent pattern with a majority of our clients, so here’s what we did:

In our intake questionnaire, we ask a lot of detailed questions about our clients’ lifestyle, habits, training experience, and goals. Those are all important things to consider when creating a program for them. But what’s equally as important is how much time they have to spend working out, as well as their capacity to do the work.

Here’s what we mean:

A single, 30 year old person who works from home has a lot more time in their day to work out, compared to a 30 year old parent who works out of the house. These 2 people have different time commitments and therefore get programmed different training.

Their capacity to do the work is also different. The single person may not have as many responsibilities or stressors and has more mental and physical capabilities to workout compared to the parent.

What we find successful not only for their physical progress but also their mental sanity is instead of creating a program that’s 4 sessions a week at 1 hour long (which is very common for programs), we look at how much time and energy they have and what they’re truly going to be able to accomplish.

For instance, completing 2 20-minute sessions is a full 100% completion, which feels satisfying and productive. On the other hand, if you’re only managing 2 out of 4 sessions, that’s just 50%, and it can feel like you’re falling short and failing.

In the long run, those consistent 2 20-minute sessions lead to sustainable results and a positive mindset. While 4 sessions a week might seem more impressive on paper and promise faster results, it’s the consistency and the sense of accomplishment that truly matter.

#fitnessjourney #personalizedtraining #fitnessresults

One of the most common things we hear with clients when we go through our onboarding process is that they have tried personal training or programs in the past but they didn’t align with their schedules or capacity to workout, which resulted in them being inconsistent and inevitably halting their training and progress altogether.

This became a very apparent pattern with a majority of our clients, so here’s what we did:

In our intake questionnaire, we ask a lot of detailed questions about our clients’ lifestyle, habits, training experience, and goals. Those are all important things to consider when creating a program for them. But what’s equally as important is how much time they have to spend working out, as well as their capacity to do the work.

Here’s what we mean:

A single, 30 year old person who works from home has a lot more time in their day to work out, compared to a 30 year old parent who works out of the house. These 2 people have different time commitments and therefore get programmed different training.

Their capacity to do the work is also different. The single person may not have as many responsibilities or stressors and has more mental and physical capabilities to workout compared to the parent.

What we find successful not only for their physical progress but also their mental sanity is instead of creating a program that’s 4 sessions a week at 1 hour long (which is very common for programs), we look at how much time and energy they have and what they’re truly going to be able to accomplish.

For instance, completing 2 20-minute sessions is a full 100% completion, which feels satisfying and productive. On the other hand, if you’re only managing 2 out of 4 sessions, that’s just 50%, and it can feel like you’re falling short and failing.

In the long run, those consistent 2 20-minute sessions lead to sustainable results and a positive mindset. While 4 sessions a week might seem more impressive on paper and promise faster results, it’s the consistency and the sense of accomplishment that truly matter.

#fitnessjourney #personalizedtraining #fitnessresults

One of the most common things we hear with clients when we go through our onboarding process is that they have tried personal training or programs in the past but they didn’t align with their schedules or capacity to workout, which resulted in them being inconsistent and inevitably halting their training and progress altogether.

This became a very apparent pattern with a majority of our clients, so here’s what we did:

In our intake questionnaire, we ask a lot of detailed questions about our clients’ lifestyle, habits, training experience, and goals. Those are all important things to consider when creating a program for them. But what’s equally as important is how much time they have to spend working out, as well as their capacity to do the work.

Here’s what we mean:

A single, 30 year old person who works from home has a lot more time in their day to work out, compared to a 30 year old parent who works out of the house. These 2 people have different time commitments and therefore get programmed different training.

Their capacity to do the work is also different. The single person may not have as many responsibilities or stressors and has more mental and physical capabilities to workout compared to the parent.

What we find successful not only for their physical progress but also their mental sanity is instead of creating a program that’s 4 sessions a week at 1 hour long (which is very common for programs), we look at how much time and energy they have and what they’re truly going to be able to accomplish.

For instance, completing 2 20-minute sessions is a full 100% completion, which feels satisfying and productive. On the other hand, if you’re only managing 2 out of 4 sessions, that’s just 50%, and it can feel like you’re falling short and failing.

In the long run, those consistent 2 20-minute sessions lead to sustainable results and a positive mindset. While 4 sessions a week might seem more impressive on paper and promise faster results, it’s the consistency and the sense of accomplishment that truly matter.

#fitnessjourney #personalizedtraining #fitnessresults

One of the most common things we hear with clients when we go through our onboarding process is that they have tried personal training or programs in the past but they didn’t align with their schedules or capacity to workout, which resulted in them being inconsistent and inevitably halting their training and progress altogether.

This became a very apparent pattern with a majority of our clients, so here’s what we did:

In our intake questionnaire, we ask a lot of detailed questions about our clients’ lifestyle, habits, training experience, and goals. Those are all important things to consider when creating a program for them. But what’s equally as important is how much time they have to spend working out, as well as their capacity to do the work.

Here’s what we mean:

A single, 30 year old person who works from home has a lot more time in their day to work out, compared to a 30 year old parent who works out of the house. These 2 people have different time commitments and therefore get programmed different training.

Their capacity to do the work is also different. The single person may not have as many responsibilities or stressors and has more mental and physical capabilities to workout compared to the parent.

What we find successful not only for their physical progress but also their mental sanity is instead of creating a program that’s 4 sessions a week at 1 hour long (which is very common for programs), we look at how much time and energy they have and what they’re truly going to be able to accomplish.

For instance, completing 2 20-minute sessions is a full 100% completion, which feels satisfying and productive. On the other hand, if you’re only managing 2 out of 4 sessions, that’s just 50%, and it can feel like you’re falling short and failing.

In the long run, those consistent 2 20-minute sessions lead to sustainable results and a positive mindset. While 4 sessions a week might seem more impressive on paper and promise faster results, it’s the consistency and the sense of accomplishment that truly matter.

#fitnessjourney #personalizedtraining #fitnessresults

If you’re training hard, doing all of your pre and post workout stretching and mobility exercises, but are still dealing with that nagging hip, back, or knee pain... the issue could be less about what you’re doing in the gym and more about what’s happening outside of it.

Here’s 3 things that could be slowing down your healing progress and keeping you stuck in pain:

1. Poor Sleep Quality
Your body does most of its repair work while you sleep. If your sleep is shallow or disrupted, your tissues aren’t healing properly.
➡️ Not getting enough deep sleep means more inflammation, slower muscle repair, and increased pain sensitivity.
➡️ Sleeping in awkward positions (like on your stomach or curled up too tight) can mess with your spine and joint alignment.

2. Chronic Stress & High Cortisol
Stress isn’t just in your head, it also highly impacts your body. When cortisol levels stay high for long periods of time, your body has a hard time focusing on healing and repairing.
➡️ Tight muscles, poor posture, and even subconscious compensation patterns can keep the pain cycle on a continuous loop.
➡️ Your nervous system is constantly on high alert, making pain feel more intense than it actually is.

3. Inflammatory Diet & Poor Nutrition
What you eat directly affects how your body fights pain and repairs itself.
➡️ Processed foods, high sugar, and inflammatory oils can worsen joint pain.
➡️ Not enough protein means slower tissue repair.
➡️ Lacking vitamin D, magnesium, and omega-3s can impact nerve and muscle function.

The good news is that you don’t have to stay stuck in this cycle. There exists a life where you get to wake up pain-free, move with ease throughout your day, and truly feeling comfortable in your body... and it starts with making small, sustainable changes outside the gym.

Here’s what we recommend:

✅ Prioritize getting 7-9 hours of quality sleep
✅ Manage your stress with breathwork, mindfulness, and short walks
✅ Clean up your diet; remove any seed oils, refined sugars, and prioritize getting 0.8-1g of protein per body weight

Which one of these do you struggle with the most?

#chronicpain #healingjourney #painfreemovement

If you’re training hard, doing all of your pre and post workout stretching and mobility exercises, but are still dealing with that nagging hip, back, or knee pain... the issue could be less about what you’re doing in the gym and more about what’s happening outside of it.

Here’s 3 things that could be slowing down your healing progress and keeping you stuck in pain:

1. Poor Sleep Quality
Your body does most of its repair work while you sleep. If your sleep is shallow or disrupted, your tissues aren’t healing properly.
➡️ Not getting enough deep sleep means more inflammation, slower muscle repair, and increased pain sensitivity.
➡️ Sleeping in awkward positions (like on your stomach or curled up too tight) can mess with your spine and joint alignment.

2. Chronic Stress & High Cortisol
Stress isn’t just in your head, it also highly impacts your body. When cortisol levels stay high for long periods of time, your body has a hard time focusing on healing and repairing.
➡️ Tight muscles, poor posture, and even subconscious compensation patterns can keep the pain cycle on a continuous loop.
➡️ Your nervous system is constantly on high alert, making pain feel more intense than it actually is.

3. Inflammatory Diet & Poor Nutrition
What you eat directly affects how your body fights pain and repairs itself.
➡️ Processed foods, high sugar, and inflammatory oils can worsen joint pain.
➡️ Not enough protein means slower tissue repair.
➡️ Lacking vitamin D, magnesium, and omega-3s can impact nerve and muscle function.

The good news is that you don’t have to stay stuck in this cycle. There exists a life where you get to wake up pain-free, move with ease throughout your day, and truly feeling comfortable in your body... and it starts with making small, sustainable changes outside the gym.

Here’s what we recommend:

✅ Prioritize getting 7-9 hours of quality sleep
✅ Manage your stress with breathwork, mindfulness, and short walks
✅ Clean up your diet; remove any seed oils, refined sugars, and prioritize getting 0.8-1g of protein per body weight

Which one of these do you struggle with the most?

#chronicpain #healingjourney #painfreemovement

If you’re training hard, doing all of your pre and post workout stretching and mobility exercises, but are still dealing with that nagging hip, back, or knee pain... the issue could be less about what you’re doing in the gym and more about what’s happening outside of it.

Here’s 3 things that could be slowing down your healing progress and keeping you stuck in pain:

1. Poor Sleep Quality
Your body does most of its repair work while you sleep. If your sleep is shallow or disrupted, your tissues aren’t healing properly.
➡️ Not getting enough deep sleep means more inflammation, slower muscle repair, and increased pain sensitivity.
➡️ Sleeping in awkward positions (like on your stomach or curled up too tight) can mess with your spine and joint alignment.

2. Chronic Stress & High Cortisol
Stress isn’t just in your head, it also highly impacts your body. When cortisol levels stay high for long periods of time, your body has a hard time focusing on healing and repairing.
➡️ Tight muscles, poor posture, and even subconscious compensation patterns can keep the pain cycle on a continuous loop.
➡️ Your nervous system is constantly on high alert, making pain feel more intense than it actually is.

3. Inflammatory Diet & Poor Nutrition
What you eat directly affects how your body fights pain and repairs itself.
➡️ Processed foods, high sugar, and inflammatory oils can worsen joint pain.
➡️ Not enough protein means slower tissue repair.
➡️ Lacking vitamin D, magnesium, and omega-3s can impact nerve and muscle function.

The good news is that you don’t have to stay stuck in this cycle. There exists a life where you get to wake up pain-free, move with ease throughout your day, and truly feeling comfortable in your body... and it starts with making small, sustainable changes outside the gym.

Here’s what we recommend:

✅ Prioritize getting 7-9 hours of quality sleep
✅ Manage your stress with breathwork, mindfulness, and short walks
✅ Clean up your diet; remove any seed oils, refined sugars, and prioritize getting 0.8-1g of protein per body weight

Which one of these do you struggle with the most?

#chronicpain #healingjourney #painfreemovement

If you’re training hard, doing all of your pre and post workout stretching and mobility exercises, but are still dealing with that nagging hip, back, or knee pain... the issue could be less about what you’re doing in the gym and more about what’s happening outside of it.

Here’s 3 things that could be slowing down your healing progress and keeping you stuck in pain:

1. Poor Sleep Quality
Your body does most of its repair work while you sleep. If your sleep is shallow or disrupted, your tissues aren’t healing properly.
➡️ Not getting enough deep sleep means more inflammation, slower muscle repair, and increased pain sensitivity.
➡️ Sleeping in awkward positions (like on your stomach or curled up too tight) can mess with your spine and joint alignment.

2. Chronic Stress & High Cortisol
Stress isn’t just in your head, it also highly impacts your body. When cortisol levels stay high for long periods of time, your body has a hard time focusing on healing and repairing.
➡️ Tight muscles, poor posture, and even subconscious compensation patterns can keep the pain cycle on a continuous loop.
➡️ Your nervous system is constantly on high alert, making pain feel more intense than it actually is.

3. Inflammatory Diet & Poor Nutrition
What you eat directly affects how your body fights pain and repairs itself.
➡️ Processed foods, high sugar, and inflammatory oils can worsen joint pain.
➡️ Not enough protein means slower tissue repair.
➡️ Lacking vitamin D, magnesium, and omega-3s can impact nerve and muscle function.

The good news is that you don’t have to stay stuck in this cycle. There exists a life where you get to wake up pain-free, move with ease throughout your day, and truly feeling comfortable in your body... and it starts with making small, sustainable changes outside the gym.

Here’s what we recommend:

✅ Prioritize getting 7-9 hours of quality sleep
✅ Manage your stress with breathwork, mindfulness, and short walks
✅ Clean up your diet; remove any seed oils, refined sugars, and prioritize getting 0.8-1g of protein per body weight

Which one of these do you struggle with the most?

#chronicpain #healingjourney #painfreemovement

Here’s why the R.I.C.E principle is bullshit (and what you should do instead)

Here’s the truth about injury recovery that most “experts” won’t tell you:

Rest, Ice, Compression, and Elevation (R.I.C.E) might work for broken bones...

But for muscle injuries? It’s doing more harm than good. 🤔

Here’s why:

• Blood flow is CRUCIAL for healing
• R.I.C.E actually REDUCES blood flow
• Your muscles NEED movement to recover

What you should be doing instead:

1. Keep moving (within pain-free ranges)
2. Promote blood flow
3. Challenge your muscle appropriately
4. Build strength progressively

Remember, your body needs:

✅ Force (load) to get stronger
✅ Blood flow to heal
✅ Movement to stay healthy

#movementmedicine #injuryrecovery #mobilitytraining #movementculture #functionaltraining #mobility #movement #hippain #hipmobility #backpainrelief #painfreemovement #lowbackpain

Here’s why the R.I.C.E principle is bullshit (and what you should do instead)

Here’s the truth about injury recovery that most “experts” won’t tell you:

Rest, Ice, Compression, and Elevation (R.I.C.E) might work for broken bones...

But for muscle injuries? It’s doing more harm than good. 🤔

Here’s why:

• Blood flow is CRUCIAL for healing
• R.I.C.E actually REDUCES blood flow
• Your muscles NEED movement to recover

What you should be doing instead:

1. Keep moving (within pain-free ranges)
2. Promote blood flow
3. Challenge your muscle appropriately
4. Build strength progressively

Remember, your body needs:

✅ Force (load) to get stronger
✅ Blood flow to heal
✅ Movement to stay healthy

#movementmedicine #injuryrecovery #mobilitytraining #movementculture #functionaltraining #mobility #movement #hippain #hipmobility #backpainrelief #painfreemovement #lowbackpain

Here’s why the R.I.C.E principle is bullshit (and what you should do instead)

Here’s the truth about injury recovery that most “experts” won’t tell you:

Rest, Ice, Compression, and Elevation (R.I.C.E) might work for broken bones...

But for muscle injuries? It’s doing more harm than good. 🤔

Here’s why:
• Blood flow is CRUCIAL for healing
• R.I.C.E actually REDUCES blood flow
• Your muscles NEED movement to recover

What you should be doing instead:

1. Keep moving (within pain-free ranges)
2. Promote blood flow
3. Challenge your muscle appropriately
4. Build strength progressively

Remember, your body needs:

✅ Force (load) to get stronger
✅ Blood flow to heal
✅ Movement to stay healthy

#movementmedicine #injuryrecovery #mobilitytraining #movementculture #functionaltraining #mobility #movement #hippain #hipmobility #backpainrelief #painfreemovement #lowbackpain

Here’s why the R.I.C.E principle is bullshit (and what you should do instead)

Here’s the truth about injury recovery that most “experts” won’t tell you:

Rest, Ice, Compression, and Elevation (R.I.C.E) might work for broken bones...

But for muscle injuries? It’s doing more harm than good. 🤔

Here’s why:
• Blood flow is CRUCIAL for healing
• R.I.C.E actually REDUCES blood flow
• Your muscles NEED movement to recover

What you should be doing instead:

1. Keep moving (within pain-free ranges)
2. Promote blood flow
3. Challenge your muscle appropriately
4. Build strength progressively

Remember, your body needs:

✅ Force (load) to get stronger
✅ Blood flow to heal
✅ Movement to stay healthy

#movementmedicine #injuryrecovery #mobilitytraining #movementculture #functionaltraining #mobility #movement #hippain #hipmobility #backpainrelief #painfreemovement #lowbackpain

🔥 Want to finally start making progress on your chronic lower back pain in the next 30 days?

The secret? Start incorporating mobility movements into your everyday routine. These 3 are non-negotiables, easy to do, and perfect for those on a tight schedule.

1️⃣ Lumbar Segmentations
Is sitting all day making your back feel stiff and achy?
Benefit: Creates movement between vertebrae, instantly reducing tightness and pressure

Tip: Move slowly and breathe through the exercise, this isn’t a race 🌬️

2️⃣ Hip CARs (Controlled Articular Rotations)
Feel like an 80-year-old getting out of bed?
Benefit: Restores natural hip movement patterns you’ve lost
Tip: Move through a controlled pain-free circle without leaning to one side or the other 💪

3️⃣ 90/90 Position
Pain point: Can’t cross your legs or get up off the floor?
Benefit: Unlocks hip mobility while also increasing your lower body strength
Tip: If you feel pinching, adjust your position until it’s comfortable and focus on isolated movements 🎯

Want a complete roadmap to unlock your lower body mobility?

👇 Comment “LOWER” below and we’ll send you our FREE 15-Day Lower Body Mobility Blueprint.

#mobilitytraining #backpainrelief #movementismedicine #mobility #backpain #movement #lowbackpain #chronicpain #mobilitywork #fitnesstips

🔥 Want to finally start making progress on your chronic lower back pain in the next 30 days?

The secret? Start incorporating mobility movements into your everyday routine. These 3 are non-negotiables, easy to do, and perfect for those on a tight schedule.

1️⃣ Lumbar Segmentations
Is sitting all day making your back feel stiff and achy?
Benefit: Creates movement between vertebrae, instantly reducing tightness and pressure

Tip: Move slowly and breathe through the exercise, this isn’t a race 🌬️

2️⃣ Hip CARs (Controlled Articular Rotations)
Feel like an 80-year-old getting out of bed?
Benefit: Restores natural hip movement patterns you’ve lost
Tip: Move through a controlled pain-free circle without leaning to one side or the other 💪

3️⃣ 90/90 Position
Pain point: Can’t cross your legs or get up off the floor?
Benefit: Unlocks hip mobility while also increasing your lower body strength
Tip: If you feel pinching, adjust your position until it’s comfortable and focus on isolated movements 🎯

Want a complete roadmap to unlock your lower body mobility?

👇 Comment “LOWER” below and we’ll send you our FREE 15-Day Lower Body Mobility Blueprint.

#mobilitytraining #backpainrelief #movementismedicine #mobility #backpain #movement #lowbackpain #chronicpain #mobilitywork #fitnesstips

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