“I felt the bottom of my feet for the first time in 3 years”

Align the hips ~Though the body works as a unit, hip function is often the 🔑 to help other problems

Releasing the hip flexors doesn’t just benefit the hips. Iliopsoas impacts the entire body!

Big physical reaction to releasing the hip flexors 🤯

Walking lunges • Functional Movement Series

STORKWALK - great beginner functional movement for hip activation, balance, and extension

SIDE SQUAT • functional movement series

SIDE CRAB is our next crawling exercise in the Functional Movement Series

SIDE BEAR CRAWL • this is our next crawling exercise in this Functional Movement Series

BROADJUMPS • functional movement series

CRAB WALK • functional movement series

FROG JUMP - functional movement series

INCHWORM • Functional Movement Series

SPIDER-MAN • Functional Movement Series

BEAR CRAWL • Functional Movement Series

AIRBENCH • get the larger muscles of the legs working, while paying attention to alignment

The benefits of releasing primary hip flexor iliopsoas can be massive 😮

Supine groin stretch requires no special equipment and is a primary postural pose in Egoscue therapy

What is the reward for restoring posture and function?

Postural work is your foundation for more vigorous workouts 💪

What goes into a postural program?

Training over pain, dysfunction, compensations?

Postural integrity is your foundation for all other movement 💪

Hip function & Stability!

The site of the pain is not usually the site of the problem ⚠️

You’re not broken! Restore function, restore alignment, restore your ability to do what you want!

Often it’s years of dysfunction or misalignment that leads to eventual pain and injury ⚠️

Frog Pullovers on Towels: spinal extension out of hunched posture, shoulder mobility

What is posture? Why is it important for your well being?

Start with alignment and function and you’re building the right foundation for long term success

Treat the cause of pain, not the symptom!

Reverse Presses • focus on the shoulder blade retraction, not the elbows

Sitting Heel Raises •  creates hip flexor engagement for lax hips while maintaining alignment

Standing Gluteal Contractions can help stabilize hips, activate glutes, encourage aligned posture

Static Wall with Splits • reconnect the trunk and pelvis with this hip abduction/ hamstring stretch

Sitting Floor position - with additional instruction from Duke • spinal extension, remove rotation

Cross Crawling promotes bilateral hip/ shoulder connection.Keep the movements slow and steady.

Static Extension Position • hips stabilize through spinal extension #posture #painfree #backpain

Cats and Dogs gets the neck, shoulders, back & hips working together through flexion and extension

Triangle • connection, hip stability, lateral flexion. 1 min ea side. #posture #mobility

Hip Crossover • hip & spinal rotation, hip opener, promotes upper & lower body connection #posture

ACTIVE COBRA (Spinal Extension, Posterior Chain) #posture #painfree

Upper Spinal Floor Twist • promotes rotation through trunk while pelvis stabilizes. 1 min ea side

Extended Lateral • 1 min ea side • connection, hip stability, lateral flexion. Follow all cues.

Mid to upper back pain • use pillow, books or yoga blocks approx 6’’ • 3 positions x 1min #backpain

Body Spasms in Tower - Occasionally spasms occur while the hip and body is releasing in The Tower

Rolled Shoulders ~ Try this at your desk to counteract rolled shoulders

Foot Circles, points & flexes • keep your straight leg straight, bent leg 90* at knee