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Thoracic Spine Extension Mobility

Thoracic Spine Extension Mobility

OVERVIEW The upper back is often neglected when it comes to mobility training. Yet, most of us are stuck in thoracic flexion and could work on improving our upper back extension. This movement is one of our favorite movements to perform for working on thoracic...

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Thoracic Spine Rotation Tripod Exercise

Thoracic Spine Rotation Tripod Exercise

overview Thoracic spine rotation is a very important range of motion! All too often we see patients with very stiff upper backs that lack not only extension, but also rotation range of motion. If you’re lacking rotation in your thoracic spine, something will...

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Spinal Mobility

Spinal Mobility

OVERVIEW The cat-cow is an amazing exercise to get our spine moving and keep our spinal joints (and discs) healthy. Today we talk about how we can upgrade the cat-cow to get even more benefit from the already amazing exercise. Did you know that we have 24 vertebrae in...

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Best Hip Flexor Stretch

Best Hip Flexor Stretch

Overview Hip flexor tightness is very common in today’s society. We sit too much and we never seem to explore our full hip flexion or full hip extension range of motion. This is an amazing exercise to work on combating your hip flexor tightness and work on improving...

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Hip Adductor PAILS RAILS

Hip Adductor PAILS RAILS

OVERVIEW The hip adductors are very often overlooked when it comes to mobility training, especially for squatting. Tight hip adductors may actually cause the dreaded “butt wink” or lower back rounding at the bottom of the squat. Try this exercise and retest your squat...

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Hip Abduction Lift-Offs

Hip Abduction Lift-Offs

Overview Training hip abduction is often overlooked. Shoot, too many people neglect the frontal plane altogether. Here’s a great exercise to work on strengthening your hip abductors near their end ranges of motion. This exercise will not only strengthen your hip...

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Terminal Hip Extension

Terminal Hip Extension

OVERVIEW Hip extension is kind of an important range of motion to have... Especially if you walk. Or run. And we’re pretty sure the majority of you do both! It’s one of the most common ranges of motion we find that people have, but can’t control. What do we mean by...

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Hip External Rotation PAILs / RAILs

Hip External Rotation PAILs / RAILs

OVERVIEW Hip external rotation is another important range of motion for hip joint health as well as several exercises. Like squatting! Since we sit so much during the day, this is another range of motion that is often lacking. Incorporate this stretch into your...

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Hip Internal Rotation PAILs / RAILs

Hip Internal Rotation PAILs / RAILs

OVERVIEW Hip internal rotation is a very important range of motion. It’s important for things like squatting. Not to mention overall joint health! Did you know that hip internal rotation is usually the first range of motion lost at the hip and may indicate the need...

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Patella Mobilization for Knee Pain

Patella Mobilization for Knee Pain

Overview People with knee pain often overlook this simple mobility technique. Why? Probably because it's not sexy. It's not some cool, overly complicated exercise that they saw on Instagram. But simple goes a long way! No need to over complicate things. This mobility...

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Knee Flexion Lift-Offs

Knee Flexion Lift-Offs

OVERVIEW It’s very common to have adequate amounts of knee flexibility, especially in knee flexion. But it’s also very common to have very little or no control over all of that flexibility. Unfortunately, this is often a reason why hamstring and knee injuries happen....

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Knee Flexion Passive Range Holds

Knee Flexion Passive Range Holds

OVERVIEW Many people have adequate knee flexion flexibility, but have limited control and strength over that flexibility. And that’s not optimal! So here’s an amazing exercise to work on controlling that flexibility and strengthening your hamstrings at their endrange....

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Couch Stretch PAILs / RAILs

Couch Stretch PAILs / RAILs

OVERVIEW The couch stretch is an amazing stretch for improving hip mobility, but it’s often overlooked for working on knee mobility. The rectus femoris, one of our quadriceps muscles, crosses both the hip and the knee joints. It not only extends the knee, but also...

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Tibial Internal Rotation PAILs / RAILs

Tibial Internal Rotation PAILs / RAILs

OVERVIEW Tibial internal rotation is a very common range of motion that most people are lacking. It is very important for overall knee health. It is also very important to have adequate amounts of tibial internal rotation for movements like the squat. Tibial internal...

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Knee & Patellar CARs

Knee & Patellar CARs

OVERVIEW Controlled articular rotations (CARs) are a very simple and effective way to maintain our joint health and longevity, as well as maintain our joint range of motion.  If you have a known mobility restriction, while CARs may clear up the restriction in the...

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