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Sped up x2 .
:

Just an example of what you can expect from The Optimal Body. .
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Check it out. 
Let’s move. 
LINK IN BIO 👆
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#docjenflow 
#docjenfit 
#theoptimalbody
#docjenfit 
#move2improve 
#gratefulformobility
#themobilitymethod
@themobilitymethod @docjenfit
@Regran_ed from @themobilitymethod -  #MobilityMonday 👊🏼
・・・
🔥ACUTE LOW BACK PAIN🔥
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Here are some exercises I substitute into my workout to keep my body moving and ultimately release my minor back pains 👊
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NOTE: some of these are advanced AND sped up 2x. Move SLOW. Listen to your body and move appropriately.
.
The link to ALL these movements is stability! 🙌
What does that mean?
The goal is to resist spinal flexion, extension, rotation and side bending.
This is great when dealing with initial low back pain, because it allows the muscles all around the spine to activate without changing pressure within the joint surfaces.
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🔑DEADBUGS: keep the ribcage down, spine flat into the ground.
🔑BRIDGES: keep the ribcage down and only lift a couple inches off the floor. The goal is NOT to achieve full hip extension, but merely activate your posterior chain. Keep the core engaged and try not to rock side to side or let that pelvis drop at all!
🔑BIRD DOG: keep the chin tucked (eyes to floor), ribcage down and only lift the leg to full extension, NOT past the hip. Keep the arms engaged by pulling down into the armpits and pressing the whole palm into the floor.
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Tag someone with low back pain!
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#docjenfit
#move2improve 
#gratefulformobility
#themobilitymethod
#move2improve
#move4purpose
@docjenfit @themobilitymethod - #regrann  #bodyrestorenj
@Regran_ed from @themobilitymethod - #MobilityMonday  👊🏼 ・・・ 🔥ACUTE LOW BACK PAIN🔥 . Here are some exercises I substitute into my workout to keep my body moving and ultimately release my minor back pains 👊 . NOTE: some of these are advanced AND sped up 2x. Move SLOW. Listen to your body and move appropriately. . The link to ALL these movements is stability! 🙌 What does that mean? The goal is to resist spinal flexion, extension, rotation and side bending. This is great when dealing with initial low back pain, because it allows the muscles all around the spine to activate without changing pressure within the joint surfaces. . 🔑DEADBUGS: keep the ribcage down, spine flat into the ground. 🔑BRIDGES: keep the ribcage down and only lift a couple inches off the floor. The goal is NOT to achieve full hip extension, but merely activate your posterior chain. Keep the core engaged and try not to rock side to side or let that pelvis drop at all! 🔑BIRD DOG: keep the chin tucked (eyes to floor), ribcage down and only lift the leg to full extension, NOT past the hip. Keep the arms engaged by pulling down into the armpits and pressing the whole palm into the floor. . Tag someone with low back pain! . #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #move4purpose  @docjenfit @themobilitymethod - #regrann  #bodyrestorenj 
#MobilityMonday 👊🏼
・・・
🔥ACUTE LOW BACK PAIN🔥
.
Here are some exercises I substitute into my workout to keep my body moving and ultimately release my minor back pains 👊
.
NOTE: some of these are advanced AND sped up 2x. Move SLOW. Listen to your body and move appropriately.
.
The link to ALL these movements is stability! 🙌
What does that mean?
The goal is to resist spinal flexion, extension, rotation and side bending.
This is great when dealing with initial low back pain, because it allows the muscles all around the spine to activate without changing pressure within the joint surfaces.
.
🔑DEADBUGS: keep the ribcage down, spine flat into the ground.
🔑BRIDGES: keep the ribcage down and only lift a couple inches off the floor. The goal is NOT to achieve full hip extension, but merely activate your posterior chain. Keep the core engaged and try not to rock side to side or let that pelvis drop at all!
🔑BIRD DOG: keep the chin tucked (eyes to floor), ribcage down and only lift the leg to full extension, NOT past the hip. Keep the arms engaged by pulling down into the armpits and pressing the whole palm into the floor.
.
Tag someone with low back pain!
.
#docjenfit
#move2improve 
#gratefulformobility
#themobilitymethod
#move2improve
#move4purpose
@docjenfit @themobilitymethod
#MobilityMonday  👊🏼 ・・・ 🔥ACUTE LOW BACK PAIN🔥 . Here are some exercises I substitute into my workout to keep my body moving and ultimately release my minor back pains 👊 . NOTE: some of these are advanced AND sped up 2x. Move SLOW. Listen to your body and move appropriately. . The link to ALL these movements is stability! 🙌 What does that mean? The goal is to resist spinal flexion, extension, rotation and side bending. This is great when dealing with initial low back pain, because it allows the muscles all around the spine to activate without changing pressure within the joint surfaces. . 🔑DEADBUGS: keep the ribcage down, spine flat into the ground. 🔑BRIDGES: keep the ribcage down and only lift a couple inches off the floor. The goal is NOT to achieve full hip extension, but merely activate your posterior chain. Keep the core engaged and try not to rock side to side or let that pelvis drop at all! 🔑BIRD DOG: keep the chin tucked (eyes to floor), ribcage down and only lift the leg to full extension, NOT past the hip. Keep the arms engaged by pulling down into the armpits and pressing the whole palm into the floor. . Tag someone with low back pain! . #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #move4purpose  @docjenfit @themobilitymethod
Infinito 🔇💖
Infinito 🔇💖
RepostBy @docjenfit: "HOW LOW CAN YOU GO?!
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Who’s ready to start the week with a #docjenchallenge ?!
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The Goal:
• Keep the arm extended straight
• Start with the arm as low as you can go!
• Can you do it on both arms?!
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Tag me and give it a go!
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Fun challenge inspired by @organic_movements_ 🙌
#docjenfit 
#themobilitymethod
#movement #healthymind #healthylife #wellness #wellbeing #instapilates #choosephysio #physiogram #sportsperformance #sportsperformancehub #instaphysio #prehab #visualcontent #contentcreator #wellnessjourney #holistichealth #mindbodyspirit #liveinspired #nourishyourself #physique #painrelief #corestrength #strongcore #coregoals #bestlifeproject #bodyhack #bodyhackuae
RepostBy @docjenfit: "HOW LOW CAN YOU GO?! . Who’s ready to start the week with a #docjenchallenge  ?! . The Goal: • Keep the arm extended straight • Start with the arm as low as you can go! • Can you do it on both arms?! . Tag me and give it a go! . Fun challenge inspired by @organic_movements_ 🙌 #docjenfit  #themobilitymethod  #movement  #healthymind  #healthylife  #wellness  #wellbeing  #instapilates  #choosephysio  #physiogram  #sportsperformance  #sportsperformancehub  #instaphysio  #prehab  #visualcontent  #contentcreator  #wellnessjourney  #holistichealth  #mindbodyspirit  #liveinspired  #nourishyourself  #physique  #painrelief  #corestrength  #strongcore  #coregoals  #bestlifeproject  #bodyhack  #bodyhackuae 
Got out for a beautiful Fall run today. Finally a decent Fall day when I’m off of work. Body is feeling well and the plan is to be patient and allow the proper build to take place. Lots of foundation work to do and I plan to do it correctly. Have a great Monday! #running #runners #falltrailrun #trailrunning #instarunner #runnersofinstagram #fitnessrun #nuunbassador #nuunlife #duluthmn #traversetrail #fitsok #mn #docjenfit #themobilitymethod
#Repost @docjenfit with @get_repost
・・・
🔥ROUNDED SHOULDERS🔥
Now... is rounded shoulders ONLY a problem at the shoulders?
Probably not 🤔
It can start from the feet, hips, and probably has a lot to do with the way you’re breathing.
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But for now, let’s just focus on opening up the chest and add in some pelvic and breath work while we’re at it 😉
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🔹DOORWAY PEC STRETCH: such a common stretch in the PT world. The important thing to focus on here is keeping the shoulders relaxed & away from the ears and only feeling a stretch across the chest. Focus on some deep low ribcage breathing and feel free to move the arms into different angles to relax various angles of the tissue
- Hold about 2 minutes but relax if the hands start getting tingly 😉
🔹PASSIVE -> ACTIVE PEC STRETCH: now take that same stretch from above and try hovering the arms off the wall. Try to maintain that stretch and remain forward in an attempt to make those mid-traps, rhomboids and rotator cuff muscles fire up nice and strong.
- Hold 5-10 seconds and play with various angles of the stretch
🔹WALL PEC STRETCH: one of my favorites because it just feels oh so good. Same leg in front as the arm that is on the wall. Think of tucking the tailbone under, keeping that shoulder blade back (don’t let the shoulder round forward - this is a chest stretch, not shoulder stretch), and breathing slowly in through the nose, out the mouth into the low ribcage.
- Hold about 10 slow breaths or come down if the hand gets tingly again!
🔹EXTERNAL ROTATION ANGELS: make sure you won’t have nail polish that will scratch the wall because you do want to press the back of the hands as firm into the wall as you can as you slide up and down the wall. Feel that rotator cuff fire up and open up that chest.
- Try about 10
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If you’re joining me in #thebodyconversation Challenge this week, this can be a GREAT addition to your mobility for the day!
Missed what the challenge is?!
Check my stories or my last post and give your body some love this week!!
.
Have fun mobilizing 👊
#docjenfit
#move2improve
#themobilitymethod #Myodetox #MikeReinold #Nuffsaid #myodetoxla #losangeles #hollywood #studiocity #beverlyhills #uppercrosssyndrom
#Repost  @docjenfit with @get_repost ・・・ 🔥ROUNDED SHOULDERS🔥 Now... is rounded shoulders ONLY a problem at the shoulders? Probably not 🤔 It can start from the feet, hips, and probably has a lot to do with the way you’re breathing. . But for now, let’s just focus on opening up the chest and add in some pelvic and breath work while we’re at it 😉 . 🔹DOORWAY PEC STRETCH: such a common stretch in the PT world. The important thing to focus on here is keeping the shoulders relaxed & away from the ears and only feeling a stretch across the chest. Focus on some deep low ribcage breathing and feel free to move the arms into different angles to relax various angles of the tissue - Hold about 2 minutes but relax if the hands start getting tingly 😉 🔹PASSIVE -> ACTIVE PEC STRETCH: now take that same stretch from above and try hovering the arms off the wall. Try to maintain that stretch and remain forward in an attempt to make those mid-traps, rhomboids and rotator cuff muscles fire up nice and strong. - Hold 5-10 seconds and play with various angles of the stretch 🔹WALL PEC STRETCH: one of my favorites because it just feels oh so good. Same leg in front as the arm that is on the wall. Think of tucking the tailbone under, keeping that shoulder blade back (don’t let the shoulder round forward - this is a chest stretch, not shoulder stretch), and breathing slowly in through the nose, out the mouth into the low ribcage. - Hold about 10 slow breaths or come down if the hand gets tingly again! 🔹EXTERNAL ROTATION ANGELS: make sure you won’t have nail polish that will scratch the wall because you do want to press the back of the hands as firm into the wall as you can as you slide up and down the wall. Feel that rotator cuff fire up and open up that chest. - Try about 10 . If you’re joining me in #thebodyconversation  Challenge this week, this can be a GREAT addition to your mobility for the day! Missed what the challenge is?! Check my stories or my last post and give your body some love this week!! . Have fun mobilizing 👊 #docjenfit  #move2improve  #themobilitymethod  #Myodetox  #MikeReinold  #Nuffsaid  #myodetoxla  #losangeles  #hollywood  #studiocity  #beverlyhills  #uppercrosssyndrom 
Repost: @docjenfit
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👊SEATED CORE EXERCISES💪
At your desk!
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One of the main problems with sitting at a desk for hours on end is that you’re passively resting with no activation through your spine and then quickly standing up and expecting to move, lift, and throw weights or kids around!
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The concern is not ONLY mobility, but also stability! 💪
I’m going to ask you again... be THAT person at work who is willing to look silly to prevent pain and injury!
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So, here I bring you the core desk exercises! (All exercises sped up 1.5x)
🔸EXTENSION HINGES: scoot to the edge of your chair. Stabilize in the core as you lean back with your legs relaxed until you feel you might fall. Repeat this 10-20 times.
🔸HINGE HOLDS: hold as far back as you can without allowing those legs to lift or hip flexors to kick on. If those hip flexors start burning, lift up a little, reset the ribcage down, think of tightening the core hip bone to hip bone and hold and breathe. Hold 10-30 seconds.
🔸HINGE MARCHES: now we’re activating those hip flexors WITH the core! Getting fancy! As you lift the knee, think of the core bracing even harder & ribcage pulls down as the chest lifts up. Knee reaches for the desk to increase hip flexor demand. Repeat 10-15 on each side.
🔸HINGE TWISTS: lean back as far as you can with a straight spine and legs relaxed. Think of twisting around the ribcage. Repeat 10-15 times on each side.
🔸STABILITY MARCHES: sit over the butt bones (ischial tuberosities), hands on the low hips and brace the core with the ribcage down and squeezing tight hip bone to hip bone. Lift one knee as you try NOT to move the opposite leg or hip. Repeat 10-15 on each side.
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Try this on your next work break and lmk what you think!
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Tag someone else who isn’t afraid to be THAT person at work 😉
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And if you haven’t joined our FREE #move4purpose challenge that starts Monday... what are you waiting for?!?!
Click that link in bio and let’s build a school for kids!! 🙌
#docjenfit
#themobilitymethod
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#deskbound #workweek #weekdays #selfhelp #officestretches #officeexercise #chiropractic #physiotherapy #deskfitness #california #sacramento
Repost: @docjenfit . 👊SEATED CORE EXERCISES💪 At your desk! . One of the main problems with sitting at a desk for hours on end is that you’re passively resting with no activation through your spine and then quickly standing up and expecting to move, lift, and throw weights or kids around! . The concern is not ONLY mobility, but also stability! 💪 I’m going to ask you again... be THAT person at work who is willing to look silly to prevent pain and injury! . So, here I bring you the core desk exercises! (All exercises sped up 1.5x) 🔸EXTENSION HINGES: scoot to the edge of your chair. Stabilize in the core as you lean back with your legs relaxed until you feel you might fall. Repeat this 10-20 times. 🔸HINGE HOLDS: hold as far back as you can without allowing those legs to lift or hip flexors to kick on. If those hip flexors start burning, lift up a little, reset the ribcage down, think of tightening the core hip bone to hip bone and hold and breathe. Hold 10-30 seconds. 🔸HINGE MARCHES: now we’re activating those hip flexors WITH the core! Getting fancy! As you lift the knee, think of the core bracing even harder & ribcage pulls down as the chest lifts up. Knee reaches for the desk to increase hip flexor demand. Repeat 10-15 on each side. 🔸HINGE TWISTS: lean back as far as you can with a straight spine and legs relaxed. Think of twisting around the ribcage. Repeat 10-15 times on each side. 🔸STABILITY MARCHES: sit over the butt bones (ischial tuberosities), hands on the low hips and brace the core with the ribcage down and squeezing tight hip bone to hip bone. Lift one knee as you try NOT to move the opposite leg or hip. Repeat 10-15 on each side. . Try this on your next work break and lmk what you think! . Tag someone else who isn’t afraid to be THAT person at work 😉 . And if you haven’t joined our FREE #move4purpose  challenge that starts Monday... what are you waiting for?!?! Click that link in bio and let’s build a school for kids!! 🙌 #docjenfit  #themobilitymethod  . . #deskbound  #workweek  #weekdays  #selfhelp  #officestretches  #officeexercise  #chiropractic  #physiotherapy  #deskfitness  #california  #sacramento 
#Repost from @themobilitymethod. Sunday mobility movement 💕
If you’ve been doing The Optimal Body HIIT workouts then this will feel amazing 😍 My Glutes and chest needed this soooo bad!
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Have a wonderful Sunday! So grateful for you all and the ability to MOVE 🙏🏽
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What are YOU #grateful for?
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#docjenflow 
#docjenfit
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
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👖: @flo
🎥: @jessicajoylife
@docjenfit
@themobilitymethod
Never neglect Stretching 💪💪💪 @themobilitymethod🌺❤ One if my favorite wellness IG pages for mobility stretching routines🖤 
#Repost @themobilitymethod (@get_repost)
・・・
Sunday mobility movement 💕
If you’ve been doing The Optimal Body HIIT workouts then this will feel amazing 😍 My Glutes and chest needed this soooo bad!
.
Have a wonderful Sunday! So grateful for you all and the ability to MOVE
.
#docjenflow 
#docjenfit
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
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👖: @flo
🎥: @jessicajoylife
@docjenfit
@themobilitymethod
Never neglect Stretching 💪💪💪 @themobilitymethod🌺❤ One if my favorite wellness IG pages for mobility stretching routines🖤 #Repost  @themobilitymethod (@get_repost) ・・・ Sunday mobility movement 💕 If you’ve been doing The Optimal Body HIIT workouts then this will feel amazing 😍 My Glutes and chest needed this soooo bad! . Have a wonderful Sunday! So grateful for you all and the ability to MOVE . #docjenflow  #docjenfit  #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit  . 👖: @flo 🎥: @jessicajoylife @docjenfit @themobilitymethod
#planemobility ✈️
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Lots of travel lately.
Grateful for the experiences, the people, the opportunities, and playing with the listening to my body along each experience.
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It takes me awhile to get back to people.
I’m not always on top of working out.
I don’t always eat the foods my body needs or likes.
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Despite it all, I’m learning to listen, accept being present in each experience and love the journey along the way.
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Life will he bumpy.
Detach from expectations.
Accept the unexpected.
Love the process.
Learn, grow & move forward 🙏
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Sending you all a reminder of mobility & self-care for this amazing body of yours!
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Have you moved today?
Have you acknowledged your body today?
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Give yourself a hug (doesn’t have to look like this 😜) and find gratitude for this beautiful, capable, amazing moving body of yours! 💕
#byeillinois
#hellonyc
#docjenfit 
#move2improve 
#themobilitymethod
#planemobility  ✈️ . Lots of travel lately. Grateful for the experiences, the people, the opportunities, and playing with the listening to my body along each experience. . It takes me awhile to get back to people. I’m not always on top of working out. I don’t always eat the foods my body needs or likes. . Despite it all, I’m learning to listen, accept being present in each experience and love the journey along the way. . Life will he bumpy. Detach from expectations. Accept the unexpected. Love the process. Learn, grow & move forward 🙏 . Sending you all a reminder of mobility & self-care for this amazing body of yours! . Have you moved today? Have you acknowledged your body today? . Give yourself a hug (doesn’t have to look like this 😜) and find gratitude for this beautiful, capable, amazing moving body of yours! 💕 #byeillinois  #hellonyc  #docjenfit  #move2improve  #themobilitymethod 
تاحالا امتحان کردین که بدنتون چقدر فعال هست و دامنه حرکتی مفاصلتون چقدره؟!🙄
به سلامت بدنیتون چقدر اهمیت میدین؟
______________________
#چالش_حرکتی #movementchallenge 
#ورزش #حرکت #مهارت_حرکتی #motor_behaviors #رفتار_حرکتی #یادگیری_حرکتی #کنترل_حرکتی #بدنسازی #فیتنس_زنان #باشگاه #docjenfit #docjenchallenge #themobilitymethod
#یادگیری #رفتارحرکتی #رفتار_حرکتی #یادگیری_حرکتی
#motor_learning 
#motorlearning #motorlearningandcontrol
تاحالا امتحان کردین که بدنتون چقدر فعال هست و دامنه حرکتی مفاصلتون چقدره؟!🙄 به سلامت بدنیتون چقدر اهمیت میدین؟ ______________________ #چالش_حرکتی  #movementchallenge  #ورزش  #حرکت  #مهارت_حرکتی  #motor_behaviors  #رفتار_حرکتی  #یادگیری_حرکتی  #کنترل_حرکتی  #بدنسازی  #فیتنس_زنان  #باشگاه  #docjenfit  #docjenchallenge  #themobilitymethod  #یادگیری  #رفتارحرکتی  #رفتار_حرکتی  #یادگیری_حرکتی  #motor_learning  #motorlearning  #motorlearningandcontrol 
Want to relieve your Hip pain?🤔 Here are some tips from our friend @vinnierehab! Check it out 😉
・・・
HIP PAIN?! DO THIS STRETCH!
[hip mobilization drills]
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Here’s a simple drill you can use to open up your hip in multiple planes!  It mimics a curtsy lunge, so if you’re familiar with that exercise you will be a pro at this!
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💎Pro tip: make sure your leg stays internally rotated as you descend into the stretch!  This will help target the gluteal transverse fibers
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❤️LIKE and TAG a friend if you want more drills like this!
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#Myodetox #FutureProofYourHips
(@steph.physio / @tishtish_tish)
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#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
Want to relieve your Hip pain?🤔 Here are some tips from our friend @vinnierehab! Check it out 😉 ・・・ HIP PAIN?! DO THIS STRETCH! [hip mobilization drills] . Here’s a simple drill you can use to open up your hip in multiple planes! It mimics a curtsy lunge, so if you’re familiar with that exercise you will be a pro at this! . 💎Pro tip: make sure your leg stays internally rotated as you descend into the stretch! This will help target the gluteal transverse fibers . ❤️LIKE and TAG a friend if you want more drills like this! . #Myodetox  #FutureProofYourHips  (@steph.physio / @tishtish_tish) . #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit 
#Repost @docjenfit
・・・
👊PLANK CHALLENGE👊
You ready?!
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These get progressively harder.
The goal?
🔥 Anti-Extension
🔥 Anti-Rotation
🔥 CORE STRENGTH
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Here’s the challenge:
🔸Palms OPEN & apart
🔸Elbows directly under shoulders
🔸Press shoulder blades away from the spine
🔸Keep hips in line with the shoulders (no peaks or valleys 😉)
🔸Keep the hips parallel to the ground (no rocking or tipping!)
🔸BREATHE
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That last one is often forgotten.
As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position.
So, progress appropriately!
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#planking #fitness #bodyweighttraining #bodyweightworkout 
#move2improve
#themobilitymethod
#Repost  @docjenfit ・・・ 👊PLANK CHALLENGE👊 You ready?! . These get progressively harder. The goal? 🔥 Anti-Extension 🔥 Anti-Rotation 🔥 CORE STRENGTH . Here’s the challenge: 🔸Palms OPEN & apart 🔸Elbows directly under shoulders 🔸Press shoulder blades away from the spine 🔸Keep hips in line with the shoulders (no peaks or valleys 😉) 🔸Keep the hips parallel to the ground (no rocking or tipping!) 🔸BREATHE . That last one is often forgotten. As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position. So, progress appropriately! . #planking  #fitness  #bodyweighttraining  #bodyweightworkout  #move2improve  #themobilitymethod 
Many of us are planking and most of us are planking wrong! 
Check out this post by @docjenfit for the right way to plank!

HOW’S YOUR PLANK?! 👀
Where do you feel your plank working?
Your shoulders?
Your back?
Your neck?!
.
Be careful what you are loading when you exercise.
Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”?
Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension?
.
Mindful movement is actually DIFFICULT to perform and execute.
You have the ability to make an exercise as hard as you want.
And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body!
.
Have you tried starting a plank like this?!
Listen up 👂
Try out the cues 👊
Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌
#docjenfit
#move2improve
#themobilitymethod
Many of us are planking and most of us are planking wrong! Check out this post by @docjenfit for the right way to plank! HOW’S YOUR PLANK?! 👀 Where do you feel your plank working? Your shoulders? Your back? Your neck?! . Be careful what you are loading when you exercise. Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”? Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension? . Mindful movement is actually DIFFICULT to perform and execute. You have the ability to make an exercise as hard as you want. And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body! . Have you tried starting a plank like this?! Listen up 👂 Try out the cues 👊 Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌 #docjenfit  #move2improve  #themobilitymethod 
HAPPY #MobilityFlowFriday 🔥
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I have scoliosis, thoracic outlet syndrome, used to have lots of hip flexor problems from gymnastics, neural issues in my wrist from time to time and my x-ray had once shown forward head posture. Yet.... here I am. #MOVING 👊
Don't let a diagnosis hold you back from movement. I continue to work on myself, but I also don't let what I've been told I have hold me back from movement. It's the one thing we have! Use your body. You have so much to be grateful for with a fully capable, able, active body!
I want to see you #MOVE!
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Use the tags #mobilityflow and #docjenflow to show me your favorite flow! 😉
@themobilitymethod @docjenfit
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#themobilitymethod
#move2improve
#mobilityflow
#docjenflow
#docjenfit
#justkeepmoving
HAPPY #MobilityFlowFriday  🔥 . I have scoliosis, thoracic outlet syndrome, used to have lots of hip flexor problems from gymnastics, neural issues in my wrist from time to time and my x-ray had once shown forward head posture. Yet.... here I am. #MOVING  👊 Don't let a diagnosis hold you back from movement. I continue to work on myself, but I also don't let what I've been told I have hold me back from movement. It's the one thing we have! Use your body. You have so much to be grateful for with a fully capable, able, active body! I want to see you #MOVE ! . Use the tags #mobilityflow  and #docjenflow  to show me your favorite flow! 😉 @themobilitymethod @docjenfit . #themobilitymethod  #move2improve  #mobilityflow  #docjenflow  #docjenfit  #justkeepmoving 
Abdomen burner 🔥🔥🔥
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Follow @docjenfit for amazing educational fitness videos/ posts and much more.
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More power to you @docjenfit 🔥🔥🔥.
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Follow us @24x7_fit for more.
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#24x7_fit #fitnessworld .
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#Repost @docjenfit with @get_repost
・・・
👊PLANK CHALLENGE👊
You ready?!
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These get progressively harder.
The goal?
🔥 Anti-Extension
🔥 Anti-Rotation
🔥 CORE STRENGTH
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Here’s the challenge:
🔸Palms OPEN & apart
🔸Elbows directly under shoulders
🔸Press shoulder blades away from the spine
🔸Keep hips in line with the shoulders (no peaks or valleys 😉)
🔸Keep the hips parallel to the ground (no rocking or tipping!)
🔸BREATHE
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That last one is often forgotten.
As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position.
So, progress appropriately!
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PS. How cute is this outfit from @gaiam ?! Loving the look AND the feel. Get yours at @target ! 🙌
#docjenfit
#move2improve
#themobilitymethod
Abdomen burner 🔥🔥🔥 . . Follow @docjenfit for amazing educational fitness videos/ posts and much more. . . More power to you @docjenfit 🔥🔥🔥. . . Follow us @24x7_fit for more. . . . #24x7_fit  #fitnessworld  . . . #Repost  @docjenfit with @get_repost ・・・ 👊PLANK CHALLENGE👊 You ready?! . These get progressively harder. The goal? 🔥 Anti-Extension 🔥 Anti-Rotation 🔥 CORE STRENGTH . Here’s the challenge: 🔸Palms OPEN & apart 🔸Elbows directly under shoulders 🔸Press shoulder blades away from the spine 🔸Keep hips in line with the shoulders (no peaks or valleys 😉) 🔸Keep the hips parallel to the ground (no rocking or tipping!) 🔸BREATHE . That last one is often forgotten. As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position. So, progress appropriately! . PS. How cute is this outfit from @gaiam ?! Loving the look AND the feel. Get yours at @target ! 🙌 #docjenfit  #move2improve  #themobilitymethod 
👊PLANK CHALLENGE👊
You ready?!
.
These get progressively harder.
The goal?
🔥 Anti-Extension
🔥 Anti-Rotation
🔥 CORE STRENGTH
.
Here’s the challenge:
🔸Palms OPEN & apart
🔸Elbows directly under shoulders
🔸Press shoulder blades away from the spine
🔸Keep hips in line with the shoulders (no peaks or valleys 😉)
🔸Keep the hips parallel to the ground (no rocking or tipping!)
🔸BREATHE
.
That last one is often forgotten.
As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position.
So, progress appropriately!
.
PS. How cute is this outfit from @gaiam ?! Loving the look AND the feel. Get yours at @target ! 🙌
#docjenfit
#move2improve
#themobilitymethod
👊PLANK CHALLENGE👊 You ready?! . These get progressively harder. The goal? 🔥 Anti-Extension 🔥 Anti-Rotation 🔥 CORE STRENGTH . Here’s the challenge: 🔸Palms OPEN & apart 🔸Elbows directly under shoulders 🔸Press shoulder blades away from the spine 🔸Keep hips in line with the shoulders (no peaks or valleys 😉) 🔸Keep the hips parallel to the ground (no rocking or tipping!) 🔸BREATHE . That last one is often forgotten. As @themovementmaestro says often, if you can’t breathe in the position, you don’t own the position. So, progress appropriately! . PS. How cute is this outfit from @gaiam ?! Loving the look AND the feel. Get yours at @target ! 🙌 #docjenfit  #move2improve  #themobilitymethod 
♦️Shoulder Stretch/Strength♦️
Struggle with tightness in the shoulder region? Here are a few great exercises to start with 3-4 times per week. It’s important to combine strengthening with mobility in order to keep the joint functioning properly👍🏻 Remember to modify to your ability. It’s about balance and control! 
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#dolphinpose #yogaformobility #yogaforshoulders #shoulderstability #movewithsarah #themobilitymethod #lowbackpain #calgaryphysiotherapy #calgarymassage #calgarymassagetherapist #calgarywellness #yycfit #yycfitfam #yycrehab #injuryprevention #yycmassagetherpist #yycrmt #shoulderstrength #shouldermobility #yycliving #missionyyc #yycchiropractor #pilatesmat #pilatesfit
♦️Shoulder Stretch/Strength♦️ Struggle with tightness in the shoulder region? Here are a few great exercises to start with 3-4 times per week. It’s important to combine strengthening with mobility in order to keep the joint functioning properly👍🏻 Remember to modify to your ability. It’s about balance and control! _________________________________________________________________ #dolphinpose  #yogaformobility  #yogaforshoulders  #shoulderstability  #movewithsarah  #themobilitymethod  #lowbackpain  #calgaryphysiotherapy  #calgarymassage  #calgarymassagetherapist  #calgarywellness  #yycfit  #yycfitfam  #yycrehab  #injuryprevention  #yycmassagetherpist  #yycrmt  #shoulderstrength  #shouldermobility  #yycliving  #missionyyc  #yycchiropractor  #pilatesmat  #pilatesfit 
It’s almost the weekend. 
KEEP slaying👊
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@themobilitymethod @docjenfit
#docjenfit 
#move2improve 
#gratefulformobility
#themobilitymethod
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📸: @imagine.capture
DESK MOBILITY for the NECK 💥
Ohhh the dreaded neck and upper trap pain from working at a desk all day long!!
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Here’s the thing:
JUST doing upper trap and levator scap stretches are NOT enough.
So why show them?
Because they feel GOOD!
And guess what.
Temporarily relieving pain not only breaks the pattern of your day, but helps to relieve stress and tension and ultimately can become apart of the process of pain relief.
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Add these to those thoracic spine (upper back) exercises from the other day and you’re golden ✨
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🔹UPPER TRAP STRETCH: without leaning to the side, allow the ear to drop toward your shoulder. Place one hand gently on the head to add a slight stretch and the other hand on the belly to feel the low ribcage/belly breath to calm the nervous system and start decreasing pain. Try 10 really slow breaths from the nose 👃 on each side.
🔹LEVATOR SCAP STRETCH: turn the nose toward the armpit and gently place the hands the same way. Try 10 slow breaths out of the nose again on each side.
🔹SUBOCCIPITAL STRETCH: think of rotating your head along an access point. The hand on your chin will push down & back, the hand on your head will push up and forward. You should feel the stretch at the base of the head/high neck. Hold 10-15 seconds each. 5-10x
🔹NECK CIRCLES: also known as neck CAR’s. Reach your chin to your chest, slowly reach the chin across the chest to your collar bone and then gently allow the head to fall up and over to the other side. Repeat 3-5 SLOW circles to each side without creating ANY movement from the trunk.
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Who’s down to be THAT person at work again?! 🙋‍♀️🙋‍♂️
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And click that link in my bio to find the ultimate mobility exercises to set up your days!! 🙌
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🎶: @crookedpaintings by @stalgiaband 
#move4purpose

All credits to: @docjenfit for this v well made tutorial for at the desk relief. Thank you!! 🙏🏼🙏🏼
#docjenfit
#doctor_dustin
#themobilitymethod
DESK MOBILITY for the NECK 💥 Ohhh the dreaded neck and upper trap pain from working at a desk all day long!! . Here’s the thing: JUST doing upper trap and levator scap stretches are NOT enough. So why show them? Because they feel GOOD! And guess what. Temporarily relieving pain not only breaks the pattern of your day, but helps to relieve stress and tension and ultimately can become apart of the process of pain relief. . Add these to those thoracic spine (upper back) exercises from the other day and you’re golden ✨ . 🔹UPPER TRAP STRETCH: without leaning to the side, allow the ear to drop toward your shoulder. Place one hand gently on the head to add a slight stretch and the other hand on the belly to feel the low ribcage/belly breath to calm the nervous system and start decreasing pain. Try 10 really slow breaths from the nose 👃 on each side. 🔹LEVATOR SCAP STRETCH: turn the nose toward the armpit and gently place the hands the same way. Try 10 slow breaths out of the nose again on each side. 🔹SUBOCCIPITAL STRETCH: think of rotating your head along an access point. The hand on your chin will push down & back, the hand on your head will push up and forward. You should feel the stretch at the base of the head/high neck. Hold 10-15 seconds each. 5-10x 🔹NECK CIRCLES: also known as neck CAR’s. Reach your chin to your chest, slowly reach the chin across the chest to your collar bone and then gently allow the head to fall up and over to the other side. Repeat 3-5 SLOW circles to each side without creating ANY movement from the trunk. . Who’s down to be THAT person at work again?! 🙋‍♀️🙋‍♂️ . And click that link in my bio to find the ultimate mobility exercises to set up your days!! 🙌 . 🎶: @crookedpaintings by @stalgiaband #move4purpose  All credits to: @docjenfit for this v well made tutorial for at the desk relief. Thank you!! 🙏🏼🙏🏼 #docjenfit  #doctor_dustin  #themobilitymethod 
BALANCED & POWERFUL 👊🏼
There are different yoga strokes for different folks. If you're in the market to build balance, body awareness, stability, and core strength than vinyasa or hatha styles would be perfect. You may also see terms like "flow" or "power yoga", if you're not sure, then ASK. Here's a snippet of a vinyasa flow for overall strength, full video on IGTV. Disclaimer, don't mind the lights going out and yes the same song is on repeat because I love it. Keep in mind, the full video is 8 minutes but your practice doesn't have to be. In reality I spent 15 minutes and sped it up. You may take even longer, the idea is to spend at least 5 breaths in a position, do everything on both sides, and breath with each movement.
▫️
Here's a list of the poses if you want to get google happy.
arm circles in standing 
mountain pose with forward and back bends
forward bend
reverse swan dive
swan dive
plank
Four-Limbed Staff / chaturanga
cobra
childs pose
arms circles in tabletop
cat & cow
balancing table
half bow
cat & cow
downward dog
three legged dog
downward dog, knee to head
low crescent lunge
three legged dog 
plank
Four-Limbed Staff / chaturanga
cobra
childs pose
tabletop with knees lifted
downward dog
crescent lunge 
low crescent lunge with twist 
three legged dog 
plank
Four-Limbed Staff / chaturanga
cobra
downward dog 
childs pose
boat pose (modified/full)
modified fish pose
corpse pose
BALANCED & POWERFUL 👊🏼 There are different yoga strokes for different folks. If you're in the market to build balance, body awareness, stability, and core strength than vinyasa or hatha styles would be perfect. You may also see terms like "flow" or "power yoga", if you're not sure, then ASK. Here's a snippet of a vinyasa flow for overall strength, full video on IGTV. Disclaimer, don't mind the lights going out and yes the same song is on repeat because I love it. Keep in mind, the full video is 8 minutes but your practice doesn't have to be. In reality I spent 15 minutes and sped it up. You may take even longer, the idea is to spend at least 5 breaths in a position, do everything on both sides, and breath with each movement. ▫️ Here's a list of the poses if you want to get google happy. arm circles in standing  mountain pose with forward and back bends forward bend reverse swan dive swan dive plank Four-Limbed Staff / chaturanga cobra childs pose arms circles in tabletop cat & cow balancing table half bow cat & cow downward dog three legged dog downward dog, knee to head low crescent lunge three legged dog  plank Four-Limbed Staff / chaturanga cobra childs pose tabletop with knees lifted downward dog crescent lunge  low crescent lunge with twist  three legged dog plank Four-Limbed Staff / chaturanga cobra downward dog childs pose boat pose (modified/full) modified fish pose corpse pose
Clear, Star-filled sky this morning on my run. I did a mix of pavement on 4th and Chester Bowl trails up to Skyline. Headlamp trail running is tough. Legs and back are feeling good, so I hope all the extra core and mobility work is paying off. I have a long way to go but it will hopefully work out this time. Have a great day all. It’s going to be a beauty of a day 🌞! #duluthmn #themobilitymethod #running #instarun #instarunners #runnersofinsta #needtofocus #eyeontheprize
Clear, Star-filled sky this morning on my run. I did a mix of pavement on 4th and Chester Bowl trails up to Skyline. Headlamp trail running is tough. Legs and back are feeling good, so I hope all the extra core and mobility work is paying off. I have a long way to go but it will hopefully work out this time. Have a great day all. It’s going to be a beauty of a day 🌞! #duluthmn  #themobilitymethod  #running  #instarun  #instarunners  #runnersofinsta  #needtofocus  #eyeontheprize 
🎉🎉🎉چندتا تربیت بدنی داریم اینجا؟🎉🎉🎉
میگی هنر میخونی؟ خب عزیزم ماهم هنرمندیم که میتونیم این همه تکنیک ورزشی رو با خلاقیت اجرا کنیم😃✌
میگی مهندسی؟ مونده تا برسی به بچه های بیومکانیک ما😄✌
میگی پزشکی میخونی ؟ اگه پای مریضت رو عمل کردی و برای ادامه ی روند بهبودیش به گرایش آسیب اصلاحی ما نیاز نداشتی حسابه😍✌
میگی حقوق میخونی؟ ااا! عزیزم ما حقوقو مثه بقیه واحدا پاس کردیم رفت 😁✌
مدلی؟ یه ماه بدون برنامه مربیت باش، ببینم چی میشی 😆✌
تنها رشته ای که تو خودش پزشکی و مهندسی و روانشناسی و مدیریت و ... جا داده ماییم 😋✌
مرد میخواد 4 ساعت سر کلاس عملی باشه، 4 ساعت تئوری!😅📚
دختر باشی و ناخن بلند نکنی میدونی ینی چی؟ 😁
پسر باشی و جای مشروب و سیگار همش سالن وزنه باشی میدونی چقد سخته؟😁
اینارو گفتم که بدونی😝
مونده تا برسین😄
اصن هیچ موقع نمیرسین😅 
پرچم اون بالا بالاهاس😍🚩 روزمون مبارک
😘😘😘😘🙏🙏🙏👏👏👏👏 26 مهر روز تربیت بدنی  مبارک
____________________
#تربیت_بدنی #تربیت_بدنی_و_علوم_ورزشی #تربیت_بدنی_ساری #روز_تربیت_بدنی ##تربیت_بدنی_ایران #ورزش #ورزشکار
#چالش_حرکتی #movementchallenge 
#ورزش #حرکت #مهارت_حرکتی #motor_behaviors #رفتار_حرکتی #یادگیری_حرکتی #کنترل_حرکتی #بدنسازی #فیتنس_زنان #باشگاه  #themobilitymethod
#یادگیری #رفتارحرکتی #رفتار_حرکتی #یادگیری_حرکتی
#motor_learning 
#motorlearning #motorlearningandcontrol
🎉🎉🎉چندتا تربیت بدنی داریم اینجا؟🎉🎉🎉 میگی هنر میخونی؟ خب عزیزم ماهم هنرمندیم که میتونیم این همه تکنیک ورزشی رو با خلاقیت اجرا کنیم😃✌ میگی مهندسی؟ مونده تا برسی به بچه های بیومکانیک ما😄✌ میگی پزشکی میخونی ؟ اگه پای مریضت رو عمل کردی و برای ادامه ی روند بهبودیش به گرایش آسیب اصلاحی ما نیاز نداشتی حسابه😍✌ میگی حقوق میخونی؟ ااا! عزیزم ما حقوقو مثه بقیه واحدا پاس کردیم رفت 😁✌ مدلی؟ یه ماه بدون برنامه مربیت باش، ببینم چی میشی 😆✌ تنها رشته ای که تو خودش پزشکی و مهندسی و روانشناسی و مدیریت و ... جا داده ماییم 😋✌ مرد میخواد 4 ساعت سر کلاس عملی باشه، 4 ساعت تئوری!😅📚 دختر باشی و ناخن بلند نکنی میدونی ینی چی؟ 😁 پسر باشی و جای مشروب و سیگار همش سالن وزنه باشی میدونی چقد سخته؟😁 اینارو گفتم که بدونی😝 مونده تا برسین😄 اصن هیچ موقع نمیرسین😅 پرچم اون بالا بالاهاس😍🚩 روزمون مبارک 😘😘😘😘🙏🙏🙏👏👏👏👏 26 مهر روز تربیت بدنی مبارک ____________________ #تربیت_بدنی  #تربیت_بدنی_و_علوم_ورزشی  #تربیت_بدنی_ساری  #روز_تربیت_بدنی  ##تربیت_بدنی_ایران  #ورزش  #ورزشکار  #چالش_حرکتی  #movementchallenge  #ورزش  #حرکت  #مهارت_حرکتی  #motor_behaviors  #رفتار_حرکتی  #یادگیری_حرکتی  #کنترل_حرکتی  #بدنسازی  #فیتنس_زنان  #باشگاه  #themobilitymethod  #یادگیری  #رفتارحرکتی  #رفتار_حرکتی  #یادگیری_حرکتی  #motor_learning  #motorlearning  #motorlearningandcontrol 
#WisdomWednesday 🤓
・・・
QUAD OR HIP DOMINANT ⁉️
Volume up!
.
Here is ☝️ problem I often see that leads to increased quadriceps activation and a “quad dominant squat pattern.”
.
When the feet are extremely wide, the hips have to work a LOT harder to force the knees open and maintain that knee/toe alignment.
.
Unfortunately, the adductors (inner thighs) often win this battle and the knees fall inside the toes and the quads end up working really hard to control the whole squat!
.
So unless you’re intentionally going for a sumo squat, here’s what you should do:
✅ Create a more narrow stance with the feet about hip or shoulder width apart
✅ Have the toes facing out comfortably (sometimes marching out 2-3x will create your natural stance)
✅ Even though you want to shift weight into your heels... grip the floor! Those toes shouldn’t come off the floor
✅ Pretend you have a band around your knees and you are trying to pull it apart as you begin the squat
✅ Continue to pull the knees apart at the bottom of the squat (still gripping the floor)
✅ Continue to pull the knees apart as you ascend back to stand as well
✅ Finally, squeeze that booty 🍑 the whole way and especially at the top of the squat
.
Try these tips out next time you have leg day, and let me know how that booty feels the next day 😉🍑💪
.
#docjenfit 
#themobilitymethod
#move2improve 
#mobilitywisdom
#mobilityflow
@docjenfit @themobilitymethod
#WisdomWednesday  🤓 ・・・ QUAD OR HIP DOMINANT ⁉️ Volume up! . Here is ☝️ problem I often see that leads to increased quadriceps activation and a “quad dominant squat pattern.” . When the feet are extremely wide, the hips have to work a LOT harder to force the knees open and maintain that knee/toe alignment. . Unfortunately, the adductors (inner thighs) often win this battle and the knees fall inside the toes and the quads end up working really hard to control the whole squat! . So unless you’re intentionally going for a sumo squat, here’s what you should do: ✅ Create a more narrow stance with the feet about hip or shoulder width apart ✅ Have the toes facing out comfortably (sometimes marching out 2-3x will create your natural stance) ✅ Even though you want to shift weight into your heels... grip the floor! Those toes shouldn’t come off the floor ✅ Pretend you have a band around your knees and you are trying to pull it apart as you begin the squat ✅ Continue to pull the knees apart at the bottom of the squat (still gripping the floor) ✅ Continue to pull the knees apart as you ascend back to stand as well ✅ Finally, squeeze that booty 🍑 the whole way and especially at the top of the squat . Try these tips out next time you have leg day, and let me know how that booty feels the next day 😉🍑💪 . #docjenfit  #themobilitymethod  #move2improve  #mobilitywisdom  #mobilityflow  @docjenfit @themobilitymethod
For anyone experiencing shoulder pain this video is great! Checkout @docjenfit for more videos focused on what you need!
・・・
🔥ROUNDED SHOULDERS🔥
Now... is rounded shoulders ONLY a problem at the shoulders?
Probably not 🤔
It can start from the feet, hips, and probably has a lot to do with the way you’re breathing.
.
But for now, let’s just focus on opening up the chest and add in some pelvic and breath work while we’re at it 😉
.
🔹DOORWAY PEC STRETCH: such a common stretch in the PT world. The important thing to focus on here is keeping the shoulders relaxed & away from the ears and only feeling a stretch across the chest. Focus on some deep low ribcage breathing and feel free to move the arms into different angles to relax various angles of the tissue
- Hold about 2 minutes but relax if the hands start getting tingly 😉
🔹PASSIVE -> ACTIVE PEC STRETCH: now take that same stretch from above and try hovering the arms off the wall. Try to maintain that stretch and remain forward in an attempt to make those mid-traps, rhomboids and rotator cuff muscles fire up nice and strong.
- Hold 5-10 seconds and play with various angles of the stretch
🔹WALL PEC STRETCH: one of my favorites because it just feels oh so good. Same leg in front as the arm that is on the wall. Think of tucking the tailbone under, keeping that shoulder blade back (don’t let the shoulder round forward - this is a chest stretch, not shoulder stretch), and breathing slowly in through the nose, out the mouth into the low ribcage.
- Hold about 10 slow breaths or come down if the hand gets tingly again!
🔹EXTERNAL ROTATION ANGELS: make sure you won’t have nail polish that will scratch the wall because you do want to press the back of the hands as firm into the wall as you can as you slide up and down the wall. Feel that rotator cuff fire up and open up that chest.
- Try about 10
.
If you’re joining me in #thebodyconversation Challenge this week, this can be a GREAT addition to your mobility for the day!
Missed what the challenge is?!
Check my stories or my last post and give your body some love this week!!
.
Have fun mobilizing 👊
#docjenfit
#move2improve
#themobilitymethod
For anyone experiencing shoulder pain this video is great! Checkout @docjenfit for more videos focused on what you need! ・・・ 🔥ROUNDED SHOULDERS🔥 Now... is rounded shoulders ONLY a problem at the shoulders? Probably not 🤔 It can start from the feet, hips, and probably has a lot to do with the way you’re breathing. . But for now, let’s just focus on opening up the chest and add in some pelvic and breath work while we’re at it 😉 . 🔹DOORWAY PEC STRETCH: such a common stretch in the PT world. The important thing to focus on here is keeping the shoulders relaxed & away from the ears and only feeling a stretch across the chest. Focus on some deep low ribcage breathing and feel free to move the arms into different angles to relax various angles of the tissue - Hold about 2 minutes but relax if the hands start getting tingly 😉 🔹PASSIVE -> ACTIVE PEC STRETCH: now take that same stretch from above and try hovering the arms off the wall. Try to maintain that stretch and remain forward in an attempt to make those mid-traps, rhomboids and rotator cuff muscles fire up nice and strong. - Hold 5-10 seconds and play with various angles of the stretch 🔹WALL PEC STRETCH: one of my favorites because it just feels oh so good. Same leg in front as the arm that is on the wall. Think of tucking the tailbone under, keeping that shoulder blade back (don’t let the shoulder round forward - this is a chest stretch, not shoulder stretch), and breathing slowly in through the nose, out the mouth into the low ribcage. - Hold about 10 slow breaths or come down if the hand gets tingly again! 🔹EXTERNAL ROTATION ANGELS: make sure you won’t have nail polish that will scratch the wall because you do want to press the back of the hands as firm into the wall as you can as you slide up and down the wall. Feel that rotator cuff fire up and open up that chest. - Try about 10 . If you’re joining me in #thebodyconversation  Challenge this week, this can be a GREAT addition to your mobility for the day! Missed what the challenge is?! Check my stories or my last post and give your body some love this week!! . Have fun mobilizing 👊 #docjenfit  #move2improve  #themobilitymethod 
Sound familiar?? Great info from @DocJenFit about plank and mindful movement!
.
#Repost with @Repostlyapp @docjenfit HOW’S YOUR PLANK?! 👀
Where do you feel your plank working?
Your shoulders?
Your back?
Your neck?!
.
Be careful what you are loading when you exercise.
Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”?
Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension?
.
Mindful movement is actually DIFFICULT to perform and execute.
You have the ability to make an exercise as hard as you want.
And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body!
.
Have you tried starting a plank like this?!
Listen up 👂
Try out the cues 👊
Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌
#docjenfit
#move2improve
#themobilitymethod
Sound familiar?? Great info from @DocJenFit about plank and mindful movement! . #Repost  with @Repostlyapp @docjenfit HOW’S YOUR PLANK?! 👀 Where do you feel your plank working? Your shoulders? Your back? Your neck?! . Be careful what you are loading when you exercise. Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”? Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension? . Mindful movement is actually DIFFICULT to perform and execute. You have the ability to make an exercise as hard as you want. And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body! . Have you tried starting a plank like this?! Listen up 👂 Try out the cues 👊 Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌 #docjenfit  #move2improve  #themobilitymethod 
#Repost @docjenfit (@get_repost)
・・・
HOW’S YOUR PLANK?! 👀
Where do you feel your plank working?
Your shoulders?
Your back?
Your neck?!
.
Be careful what you are loading when you exercise.
Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”?
Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension?
.
Mindful movement is actually DIFFICULT to perform and execute.
You have the ability to make an exercise as hard as you want.
And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body!
.
Have you tried starting a plank like this?!
Listen up 👂
Try out the cues 👊
Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌
#docjenfit
#move2improve
#themobilitymethod
#Repost  @docjenfit (@get_repost) ・・・ HOW’S YOUR PLANK?! 👀 Where do you feel your plank working? Your shoulders? Your back? Your neck?! . Be careful what you are loading when you exercise. Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”? Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension? . Mindful movement is actually DIFFICULT to perform and execute. You have the ability to make an exercise as hard as you want. And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body! . Have you tried starting a plank like this?! Listen up 👂 Try out the cues 👊 Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌 #docjenfit  #move2improve  #themobilitymethod 
✨Other’s words don’t dictate your worth ✨
.
Here are some comments I’ve heard lately:
“You look skinnier”
“I think that’s the first time I haven’t seen your abs”
“Thick girl”
“You have a perfect body”
“That’s a little too much muscle”
.
Whether you mean it as a compliment or insult, you’re delivering a judgement of what should be “good” or “bad” based on nothing more than APPEARANCE.
.
Whether you think I’m thin or fat, muscular or flabby, has nothing to do with what I want to educate you on or how I want you to feel. Nor does it affect how I feel about myself! 
BUT, there are many others who will allow it to dictate their worth, to feel less than, to hate themselves. 
It’s not your business to make anyone feel a certain way. But it IS your business to take responsibility for your words and start creating positive, productive and loving change in this world.
.
So let’s change our language together. Who’s with me? 🙌
.
#tb to soaking up some Bali sun and grateful for this body that allows me to hike, adventure, and play. No matter how buff, veiny or thin 😉💕
.
@themobilitymethod @docjenfit
#docjenfit 
#move2improve 
#gratefulformobility
#themobilitymethod
✨Other’s words don’t dictate your worth ✨ . Here are some comments I’ve heard lately: “You look skinnier” “I think that’s the first time I haven’t seen your abs” “Thick girl” “You have a perfect body” “That’s a little too much muscle” . Whether you mean it as a compliment or insult, you’re delivering a judgement of what should be “good” or “bad” based on nothing more than APPEARANCE. . Whether you think I’m thin or fat, muscular or flabby, has nothing to do with what I want to educate you on or how I want you to feel. Nor does it affect how I feel about myself! BUT, there are many others who will allow it to dictate their worth, to feel less than, to hate themselves. It’s not your business to make anyone feel a certain way. But it IS your business to take responsibility for your words and start creating positive, productive and loving change in this world. . So let’s change our language together. Who’s with me? 🙌 . #tb  to soaking up some Bali sun and grateful for this body that allows me to hike, adventure, and play. No matter how buff, veiny or thin 😉💕 . @themobilitymethod @docjenfit #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod 
💥AVOID CARPAL TUNNEL💥
.
Carpal tunnel syndrome is very common when working at a desk.
Why?
Because the wrist is usually repetitively placed in flexion to type at the keyboard and the forearm & finger flexors are repetitively activating throughout the day.
This can lead to compression on the median nerve that runs right under your transverse carpal ligament and prevent the nerve from gliding and sliding through the muscles and tunnel as it should be.
.
Here’s the other thing, similar to tendons, nerves can also become inflamed, limit mobility, and lead to pain. Unfortunately, nerves are needed for sensation and ultimately muscle activity, so when compressed or not moving well, this is where signs of pain, numbness/tingling and sometimes hand weakness can occur.
.
How do we prevent this?
.
Keep the muscles around the nerve open and mobile, AND keep the nerve happy and moving properly.
.
Of course, if you’re already having symptoms of pain, numbness/tingling, and especially weakness, I highly urge you to hop into your local therapy office! That’s right, your local DC/PT office FIRST and then if needed or referred for further testing, your doctor will tell you when to go see your MD. .
Nerve issues are highly sensitive. Same with the exercises.
.
The intention behind a nerve stretch is NEVER more is better. Instead, less is better.
.
For any motion, stop at the FIRST feeling of a stretch.
.
Each exercise is specific to wrist and elbow positioning. Make sure to begin each exercise at the WRIST FIRST before the elbow. After all, we’re addressing the nerve as it comes under the carpal tunnel near the wrist, not near the elbow.
.
Try about 10 reps of each and only move to the next exercise when you feel comfortable.
.
Desk stretches, such as the wrist extension stretch can be held for 2 minutes. Only comfortably stretching into the forearm muscles.
.
Try them out and avoid carpal tunnel!
.
All credits to: @docjenfit for this v well made tutorial for at the desk relief. Thank you!! 🙏🏼🙏🏼
#docjenfit
#doctor_dustin
#themobilitymethod
💥AVOID CARPAL TUNNEL💥 . Carpal tunnel syndrome is very common when working at a desk. Why? Because the wrist is usually repetitively placed in flexion to type at the keyboard and the forearm & finger flexors are repetitively activating throughout the day. This can lead to compression on the median nerve that runs right under your transverse carpal ligament and prevent the nerve from gliding and sliding through the muscles and tunnel as it should be. . Here’s the other thing, similar to tendons, nerves can also become inflamed, limit mobility, and lead to pain. Unfortunately, nerves are needed for sensation and ultimately muscle activity, so when compressed or not moving well, this is where signs of pain, numbness/tingling and sometimes hand weakness can occur. . How do we prevent this? . Keep the muscles around the nerve open and mobile, AND keep the nerve happy and moving properly. . Of course, if you’re already having symptoms of pain, numbness/tingling, and especially weakness, I highly urge you to hop into your local therapy office! That’s right, your local DC/PT office FIRST and then if needed or referred for further testing, your doctor will tell you when to go see your MD. . Nerve issues are highly sensitive. Same with the exercises. . The intention behind a nerve stretch is NEVER more is better. Instead, less is better. . For any motion, stop at the FIRST feeling of a stretch. . Each exercise is specific to wrist and elbow positioning. Make sure to begin each exercise at the WRIST FIRST before the elbow. After all, we’re addressing the nerve as it comes under the carpal tunnel near the wrist, not near the elbow. . Try about 10 reps of each and only move to the next exercise when you feel comfortable. . Desk stretches, such as the wrist extension stretch can be held for 2 minutes. Only comfortably stretching into the forearm muscles. . Try them out and avoid carpal tunnel! . All credits to: @docjenfit for this v well made tutorial for at the desk relief. Thank you!! 🙏🏼🙏🏼 #docjenfit  #doctor_dustin  #themobilitymethod 
#ShoutoutSaturday 🙌🏼
Have shoulder pain? Check out some tips from our friend @thebalancedpt
・・・
By: @themobilitymethod
.
.
PAIN REACHING OVERHEAD OR DURING WHEEL POSE!? ❌
...
Tag a friend that needs this!! 👆🏼👆🏼👆🏼
...
Let’s break down the function of the latissimus dorsi (shown left) and why this could be keeping you from achieving that beautiful arched wheel in your yoga practice. 🌀
...
The lats are extenders and internal rotators of the arm. Which means they are going to be most active during pulling motions where the arms are moving down towards the sides! 👌🏼
...
When we are reaching overhead...say for wheel pose or any other overhead motion...the lats are on stretch. Ever notice you have difficulty keeping the elbows hugged towards midline as you reach up and back? 🤔
...
If your lats are tight and you continue to reach past what they are willing to allow...it’s going to pull your arms into internal rotation (meaning elbows go out) and cause pain/impingement into the shoulder joint. Meaning reaching overhead during wheel will be extremely uncomfortable.🚫
...
Try this release and exercise to activate prior to your next wheel pose and say goodbye to shoulder pain overhead!!! ✅
1️⃣ Latissimus Dorsi Anatomy
2️⃣ Lat Release with Foam Roll
3️⃣ Lat Release with Tennis Balls + Rotation
4️⃣ Wall Shrugs + Lift with Banded Resistance (RTC Activation)
........................................................
#yogaanatomy #yogamobility #yogateacher #200ytt #thebalancedpt #medflowyoga
........................................................
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit#fitness #fatloss #weightloss #challenge #training #trainhard #motivation #summer #challenge #winter #personaltrainer #instructor #coach #mobility #yoga #fitXsearch
#ShoutoutSaturday  🙌🏼 Have shoulder pain? Check out some tips from our friend @thebalancedpt ・・・ By: @themobilitymethod . . PAIN REACHING OVERHEAD OR DURING WHEEL POSE!? ❌ ... Tag a friend that needs this!! 👆🏼👆🏼👆🏼 ... Let’s break down the function of the latissimus dorsi (shown left) and why this could be keeping you from achieving that beautiful arched wheel in your yoga practice. 🌀 ... The lats are extenders and internal rotators of the arm. Which means they are going to be most active during pulling motions where the arms are moving down towards the sides! 👌🏼 ... When we are reaching overhead...say for wheel pose or any other overhead motion...the lats are on stretch. Ever notice you have difficulty keeping the elbows hugged towards midline as you reach up and back? 🤔 ... If your lats are tight and you continue to reach past what they are willing to allow...it’s going to pull your arms into internal rotation (meaning elbows go out) and cause pain/impingement into the shoulder joint. Meaning reaching overhead during wheel will be extremely uncomfortable.🚫 ... Try this release and exercise to activate prior to your next wheel pose and say goodbye to shoulder pain overhead!!! ✅ 1️⃣ Latissimus Dorsi Anatomy 2️⃣ Lat Release with Foam Roll 3️⃣ Lat Release with Tennis Balls + Rotation 4️⃣ Wall Shrugs + Lift with Banded Resistance (RTC Activation) ........................................................ #yogaanatomy  #yogamobility  #yogateacher  #200ytt  #thebalancedpt  #medflowyoga  ........................................................ #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit #fitness  #fatloss  #weightloss  #challenge  #training  #trainhard  #motivation  #summer  #challenge  #winter  #personaltrainer  #instructor  #coach  #mobility  #yoga  #fitXsearch 
#repost from @themobilitymethod: #MobilityMonday 👊🏽
・・・
✨MAXIMIZE YOUR SHOULDER MOBILITY✨
Often times we discuss overhead mobility passively, actively, with bands and like I showed with pushing. All great. But I think one way that's often neglected is with straight hanging!
This does NOT mean pull-ups and does not even have to be done actively. Just allowing the body to relax relatively passively on a bar and hang adds great benefits throughout the body.
🔹Direct internal force on the shoulder creates change of the deep capsule and acromion
🔹Traction for low back pain
🔹Ribcage alignment due to gravity
Bye shoulder pain 👋
Hello healthy shoulder 🙌
GOAL: 1 minute hang in each different grip
Love @portal.ido recommendation of hanging for a total of 7 minutes everyday. This doesn't mean 7 minutes at one time. Break it up throughout the day. But don't forget to hang!
.
.
#docjenfit
#move2improve
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit #GetItRightBiz
#repost  from @themobilitymethod: #MobilityMonday  👊🏽 ・・・ ✨MAXIMIZE YOUR SHOULDER MOBILITY✨ Often times we discuss overhead mobility passively, actively, with bands and like I showed with pushing. All great. But I think one way that's often neglected is with straight hanging! This does NOT mean pull-ups and does not even have to be done actively. Just allowing the body to relax relatively passively on a bar and hang adds great benefits throughout the body. 🔹Direct internal force on the shoulder creates change of the deep capsule and acromion 🔹Traction for low back pain 🔹Ribcage alignment due to gravity Bye shoulder pain 👋 Hello healthy shoulder 🙌 GOAL: 1 minute hang in each different grip Love @portal.ido recommendation of hanging for a total of 7 minutes everyday. This doesn't mean 7 minutes at one time. Break it up throughout the day. But don't forget to hang! . . #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit  #GetItRightBiz 
#Repost @themobilitymethod with @get_repost
・・・
#MobilityMonday 👊🏻
.
DESK MOBILITY for the BACK 🙌
Feeling stiff at work?
Rounded back?
Neck pain?
Upper trap tightness?
.
Be THAT person and try some of these exercises out! 👊
.
When one part of the body stops working well, the areas above and below can start working too much.
For example:
🔸A tight thoracic spine (upper back) can lead to potential neck and back aches/pains
.
Try these out to make sure that thoracic spine maintains efficient rotation and extension.
.
🔹Seated Thoracic Roll-Downs: think of peeling the spine slowly off the chair one vertebrae at a time. Think of relaxing the shoulders, not rounding. Don’t go too low or you might hit that head 😉 Try 5 of them various times throughout the day.
🔹Passive Thoracic Rotation: rotate as much as you can and grab the chair for some added stretch. Breathe through that low ribcage deep and slow. Try 3-5 breaths to each side.
🔹Active Thoracic Rotation: use the gaze and breath to add load to this active rotation. Think of rotating as much as you can through the upper back and as you turn, use your eyes to look toward your hand as well. Breathe and hold 3-5 times to each side.
🔹Active C/S & T/S Rotation: this time, as the arm and chest twist one way, the neck will naturally twist the opposite direction. This makes the rotation a bit more functional. Reach each arm in the opposite direction and keep the gaze forward. Reach 3-5 times to each side.
🔹Active Thoracic Flexion/Extension: reach and flex the back as much as possible and then reach back and extend the upper back as much as possible. This will allow the body to find the balance between without having to force extension or “good posture.” Try 5-10 various times throughout work.
.
Who’s down to be THAT person?! 🙋‍♀️
Stay tuned for more desk goodies! .
@docjenfit @themobilitymethod 
#docjenfit 
#move2improve 
#gratefulformobility
#themobilitymethod
#move2improve
#move4purpose
#Repost  @themobilitymethod with @get_repost ・・・ #MobilityMonday  👊🏻 . DESK MOBILITY for the BACK 🙌 Feeling stiff at work? Rounded back? Neck pain? Upper trap tightness? . Be THAT person and try some of these exercises out! 👊 . When one part of the body stops working well, the areas above and below can start working too much. For example: 🔸A tight thoracic spine (upper back) can lead to potential neck and back aches/pains . Try these out to make sure that thoracic spine maintains efficient rotation and extension. . 🔹Seated Thoracic Roll-Downs: think of peeling the spine slowly off the chair one vertebrae at a time. Think of relaxing the shoulders, not rounding. Don’t go too low or you might hit that head 😉 Try 5 of them various times throughout the day. 🔹Passive Thoracic Rotation: rotate as much as you can and grab the chair for some added stretch. Breathe through that low ribcage deep and slow. Try 3-5 breaths to each side. 🔹Active Thoracic Rotation: use the gaze and breath to add load to this active rotation. Think of rotating as much as you can through the upper back and as you turn, use your eyes to look toward your hand as well. Breathe and hold 3-5 times to each side. 🔹Active C/S & T/S Rotation: this time, as the arm and chest twist one way, the neck will naturally twist the opposite direction. This makes the rotation a bit more functional. Reach each arm in the opposite direction and keep the gaze forward. Reach 3-5 times to each side. 🔹Active Thoracic Flexion/Extension: reach and flex the back as much as possible and then reach back and extend the upper back as much as possible. This will allow the body to find the balance between without having to force extension or “good posture.” Try 5-10 various times throughout work. . Who’s down to be THAT person?! 🙋‍♀️ Stay tuned for more desk goodies! . @docjenfit @themobilitymethod #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #move4purpose 
#MobilityMonday 👊🏻
.
DESK MOBILITY for the BACK 🙌
Feeling stiff at work?
Rounded back?
Neck pain?
Upper trap tightness?
.
Be THAT person and try some of these exercises out! 👊
.
When one part of the body stops working well, the areas above and below can start working too much.
For example:
🔸A tight thoracic spine (upper back) can lead to potential neck and back aches/pains
.
Try these out to make sure that thoracic spine maintains efficient rotation and extension.
.
🔹Seated Thoracic Roll-Downs: think of peeling the spine slowly off the chair one vertebrae at a time. Think of relaxing the shoulders, not rounding. Don’t go too low or you might hit that head 😉 Try 5 of them various times throughout the day.
🔹Passive Thoracic Rotation: rotate as much as you can and grab the chair for some added stretch. Breathe through that low ribcage deep and slow. Try 3-5 breaths to each side.
🔹Active Thoracic Rotation: use the gaze and breath to add load to this active rotation. Think of rotating as much as you can through the upper back and as you turn, use your eyes to look toward your hand as well. Breathe and hold 3-5 times to each side.
🔹Active C/S & T/S Rotation: this time, as the arm and chest twist one way, the neck will naturally twist the opposite direction. This makes the rotation a bit more functional. Reach each arm in the opposite direction and keep the gaze forward. Reach 3-5 times to each side.
🔹Active Thoracic Flexion/Extension: reach and flex the back as much as possible and then reach back and extend the upper back as much as possible. This will allow the body to find the balance between without having to force extension or “good posture.” Try 5-10 various times throughout work.
.
Who’s down to be THAT person?! 🙋‍♀️
Stay tuned for more desk goodies! .
@docjenfit @themobilitymethod 
#docjenfit 
#move2improve 
#gratefulformobility
#themobilitymethod
#move2improve
#move4purpose
#MobilityMonday  👊🏻 . DESK MOBILITY for the BACK 🙌 Feeling stiff at work? Rounded back? Neck pain? Upper trap tightness? . Be THAT person and try some of these exercises out! 👊 . When one part of the body stops working well, the areas above and below can start working too much. For example: 🔸A tight thoracic spine (upper back) can lead to potential neck and back aches/pains . Try these out to make sure that thoracic spine maintains efficient rotation and extension. . 🔹Seated Thoracic Roll-Downs: think of peeling the spine slowly off the chair one vertebrae at a time. Think of relaxing the shoulders, not rounding. Don’t go too low or you might hit that head 😉 Try 5 of them various times throughout the day. 🔹Passive Thoracic Rotation: rotate as much as you can and grab the chair for some added stretch. Breathe through that low ribcage deep and slow. Try 3-5 breaths to each side. 🔹Active Thoracic Rotation: use the gaze and breath to add load to this active rotation. Think of rotating as much as you can through the upper back and as you turn, use your eyes to look toward your hand as well. Breathe and hold 3-5 times to each side. 🔹Active C/S & T/S Rotation: this time, as the arm and chest twist one way, the neck will naturally twist the opposite direction. This makes the rotation a bit more functional. Reach each arm in the opposite direction and keep the gaze forward. Reach 3-5 times to each side. 🔹Active Thoracic Flexion/Extension: reach and flex the back as much as possible and then reach back and extend the upper back as much as possible. This will allow the body to find the balance between without having to force extension or “good posture.” Try 5-10 various times throughout work. . Who’s down to be THAT person?! 🙋‍♀️ Stay tuned for more desk goodies! . @docjenfit @themobilitymethod #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #move4purpose 
Excellent bedtime mobility series by @docjenfit

Repost: @docjenfit
.
✨BEDTIME MOBILITY✨
.
A long weekend at #summitofgreatness and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 
It can be done to wind down, relax and open the chest and prepare your body for sleep.
.
For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using
PROMO CODE: move2improve
.
Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
.
Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
.
The other stretches...
Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well!
.
Try it out and tag #bedtimemobility 💕
#docjenfit
#move2improve
#themobilitymethod
Excellent bedtime mobility series by @docjenfit Repost: @docjenfit . ✨BEDTIME MOBILITY✨ . A long weekend at #summitofgreatness  and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 It can be done to wind down, relax and open the chest and prepare your body for sleep. . For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using PROMO CODE: move2improve . Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing: 🔹Place one hand on your belly, one hand on your chest 🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back 🔹Breathe out slowly through your mouth, taking about twice as long to release the breath . Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation. . The other stretches... Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well! . Try it out and tag #bedtimemobility  💕 #docjenfit  #move2improve  #themobilitymethod 
I am... ✨
I am strong.
I am resilient.
I am able to adapt, transform and grow.
.
I am statements are HUGE.
Be careful what you’re telling yourself.
You are NOT broken.
You are NOT your symptom, diagnosis or temporary pain.
You are NOT out of alignment.
.
Yesterday I was feeling sick.
I reminded myself about this a lot.
I am NOT sick.
I am healthy.
I am FEELING sick, AND I am listening to my body and allowing it to rest today.
.
You are not your temporary state of FEELING.
Be careful what you tell your mind.
Do not allow your temporary state to become a new belief system in your mind.
If you want to heal, if you want to be out of pain, focus on who you are without the pain and how you will feel once this pain passes.
Because it will.
.
You are NOT broken.
Don’t allow a clinician to make you think you are.
You have the ability to change your state.
We’re just here to help facilitate that path ✨
.
Who are you??
“I am....”
Let me know below & remind yourself how powerful and amazing you are!
.
📸: @thomasdphotographs 
#docjenfit 
#move2improve 
#themobilitymethod
I am... ✨ I am strong. I am resilient. I am able to adapt, transform and grow. . I am statements are HUGE. Be careful what you’re telling yourself. You are NOT broken. You are NOT your symptom, diagnosis or temporary pain. You are NOT out of alignment. . Yesterday I was feeling sick. I reminded myself about this a lot. I am NOT sick. I am healthy. I am FEELING sick, AND I am listening to my body and allowing it to rest today. . You are not your temporary state of FEELING. Be careful what you tell your mind. Do not allow your temporary state to become a new belief system in your mind. If you want to heal, if you want to be out of pain, focus on who you are without the pain and how you will feel once this pain passes. Because it will. . You are NOT broken. Don’t allow a clinician to make you think you are. You have the ability to change your state. We’re just here to help facilitate that path ✨ . Who are you?? “I am....” Let me know below & remind yourself how powerful and amazing you are! . 📸: @thomasdphotographs #docjenfit  #move2improve  #themobilitymethod 
#Repost @docjenfit with @get_repost
・・・
✨BEDTIME MOBILITY✨
A long weekend at #summitofgreatness and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 
It can be done to wind down, relax and open the chest and prepare your body for sleep.
.
For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using
PROMO CODE: move2improve
.
Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
.
Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
.
The other stretches...
Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well!
.
Try it out and tag #bedtimemobility 💕
#docjenfit
#move2improve
#themobilitymethod
#Repost  @docjenfit with @get_repost ・・・ ✨BEDTIME MOBILITY✨ A long weekend at #summitofgreatness  and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 It can be done to wind down, relax and open the chest and prepare your body for sleep. . For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using PROMO CODE: move2improve . Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing: 🔹Place one hand on your belly, one hand on your chest 🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back 🔹Breathe out slowly through your mouth, taking about twice as long to release the breath . Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation. . The other stretches... Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well! . Try it out and tag #bedtimemobility  💕 #docjenfit  #move2improve  #themobilitymethod 
#SundayGratitude 💕
What are YOU grateful for?
.
I am grateful for this body I can move, create and explore with.
.
I make sure to take care of it. This is the one body that will carry me through this life. The more I move into it, the better I feel. The better I feel, the more people I’m able to help.
.
Create practices that support your health, body and self-care.
.
Some practices for me include:
🔸Mobility
🔸Meditation 🙏
🔸Handstands 🤸‍♀️
🔸Foam Rolling
🔸Getting my hair done 💆‍♀️
🔸 @laseraway appt
.
Beautiful photography by the one and only @carolinetran 📸
.
#treatyoself
#la
#scoliosisstrong
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
#SundayGratitude  💕 What are YOU grateful for? . I am grateful for this body I can move, create and explore with. . I make sure to take care of it. This is the one body that will carry me through this life. The more I move into it, the better I feel. The better I feel, the more people I’m able to help. . Create practices that support your health, body and self-care. . Some practices for me include: 🔸Mobility 🔸Meditation 🙏 🔸Handstands 🤸‍♀️ 🔸Foam Rolling 🔸Getting my hair done 💆‍♀️ 🔸 @laseraway appt . Beautiful photography by the one and only @carolinetran 📸 . #treatyoself  #la  #scoliosisstrong  #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit 
#ShoutoutSaturday 🙌🏼
Have shoulder pain? Check out some tips from our friend @thebalancedpt
・・・
PAIN REACHING OVERHEAD OR DURING WHEEL POSE!? ❌
...
Tag a friend that needs this!! 👆🏼👆🏼👆🏼
...
Let’s break down the function of the latissimus dorsi (shown left) and why this could be keeping you from achieving that beautiful arched wheel in your yoga practice. 🌀
...
The lats are extenders and internal rotators of the arm. Which means they are going to be most active during pulling motions where the arms are moving down towards the sides! 👌🏼
...
When we are reaching overhead...say for wheel pose or any other overhead motion...the lats are on stretch. Ever notice you have difficulty keeping the elbows hugged towards midline as you reach up and back? 🤔
...
If your lats are tight and you continue to reach past what they are willing to allow...it’s going to pull your arms into internal rotation (meaning elbows go out) and cause pain/impingement into the shoulder joint. Meaning reaching overhead during wheel will be extremely uncomfortable.🚫
...
Try this release and exercise to activate prior to your next wheel pose and say goodbye to shoulder pain overhead!!! ✅
1️⃣ Latissimus Dorsi Anatomy
2️⃣ Lat Release with Foam Roll
3️⃣ Lat Release with Tennis Balls + Rotation
4️⃣ Wall Shrugs + Lift with Banded Resistance (RTC Activation)
........................................................
#yogaanatomy #yogamobility #yogateacher #200ytt #thebalancedpt #medflowyoga
........................................................
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
#ShoutoutSaturday  🙌🏼 Have shoulder pain? Check out some tips from our friend @thebalancedpt ・・・ PAIN REACHING OVERHEAD OR DURING WHEEL POSE!? ❌ ... Tag a friend that needs this!! 👆🏼👆🏼👆🏼 ... Let’s break down the function of the latissimus dorsi (shown left) and why this could be keeping you from achieving that beautiful arched wheel in your yoga practice. 🌀 ... The lats are extenders and internal rotators of the arm. Which means they are going to be most active during pulling motions where the arms are moving down towards the sides! 👌🏼 ... When we are reaching overhead...say for wheel pose or any other overhead motion...the lats are on stretch. Ever notice you have difficulty keeping the elbows hugged towards midline as you reach up and back? 🤔 ... If your lats are tight and you continue to reach past what they are willing to allow...it’s going to pull your arms into internal rotation (meaning elbows go out) and cause pain/impingement into the shoulder joint. Meaning reaching overhead during wheel will be extremely uncomfortable.🚫 ... Try this release and exercise to activate prior to your next wheel pose and say goodbye to shoulder pain overhead!!! ✅ 1️⃣ Latissimus Dorsi Anatomy 2️⃣ Lat Release with Foam Roll 3️⃣ Lat Release with Tennis Balls + Rotation 4️⃣ Wall Shrugs + Lift with Banded Resistance (RTC Activation) ........................................................ #yogaanatomy  #yogamobility  #yogateacher  #200ytt  #thebalancedpt  #medflowyoga  ........................................................ #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit 
The weekend is here and what better way to start off your morning than with your daily dose of coffee - in the form of a painting of course! ☕
.
This is the amazing Jen Esquer aka @docjenfit ! I discovered Jen on Instagram through the wonderful @venus2bfab and am SO glad I did! Jen is a Doctor of Physical Therapy who's mission is 'to heal the world and the best way I can do that, is through empowering you to learn how to heal yourself'. What I love is how Jen uses her Instagram and her reach to inspire people to move their bodies more as well as educating and teaching people how to live a pain-free and active lifestyle through simple yet incredibly effective exercises and daily practices. Thank you Jen for all your passion and hard work, the fantastic content you share and for inspiring and helping so many people around the world - you're awesome! 💪🏻 I highly recommend following Jen and what she does because we could all benefit from learning more about becoming more in-tune and mindful about ourselves and our bodies and as a result hopefully move AND feel better 😊❤
.
Coffee used - @beaniescoffee ☕️
.
#jenesquer #docjenfit #themobilitymethod #megscoffeeart #coffeeday #coffee #coffeeaddict #coffeelover #coffeeart #coffeepainting #caffeine  #dailyart #daily #instaart #instadaily #instaartist #art #artists #artist #artwork #artistsoninstagram #painting #saturday #saturdayvibes #saturdaymorning #saturdays  #megscoffeeart #megankatepotter
The weekend is here and what better way to start off your morning than with your daily dose of coffee - in the form of a painting of course! ☕ . This is the amazing Jen Esquer aka @docjenfit ! I discovered Jen on Instagram through the wonderful @venus2bfab and am SO glad I did! Jen is a Doctor of Physical Therapy who's mission is 'to heal the world and the best way I can do that, is through empowering you to learn how to heal yourself'. What I love is how Jen uses her Instagram and her reach to inspire people to move their bodies more as well as educating and teaching people how to live a pain-free and active lifestyle through simple yet incredibly effective exercises and daily practices. Thank you Jen for all your passion and hard work, the fantastic content you share and for inspiring and helping so many people around the world - you're awesome! 💪🏻 I highly recommend following Jen and what she does because we could all benefit from learning more about becoming more in-tune and mindful about ourselves and our bodies and as a result hopefully move AND feel better 😊❤ . Coffee used - @beaniescoffee ☕️ . #jenesquer  #docjenfit  #themobilitymethod  #megscoffeeart  #coffeeday  #coffee  #coffeeaddict  #coffeelover  #coffeeart  #coffeepainting  #caffeine  #dailyart  #daily  #instaart  #instadaily  #instaartist  #art  #artists  #artist  #artwork  #artistsoninstagram  #painting  #saturday  #saturdayvibes  #saturdaymorning  #saturdays  #megscoffeeart  #megankatepotter 
Day 5 of #fallflexibility challenge with @actionjacquelyn and @getstretchy pose was upward dog strength and flexibility, you can’t have one with out the other. Today’s mantra and meditation focused on our why, why we practice and what we get from it. The reasons for me our plentiful but after completing tonite Tribe fit workout it all came together. The mindfulness that my mobility and meditation work has given me has connected me with me, my strengths, my weaknesses, and my restrictions. I am becoming the best version of ME. Beating my PRs and progressing steadily and injury free. #actionjacquelyn #getstretchy #tribeteamtraining #themobilitymethod #docjenfit #move2improve #leaderofthepack
Day 5 of #fallflexibility  challenge with @actionjacquelyn and @getstretchy pose was upward dog strength and flexibility, you can’t have one with out the other. Today’s mantra and meditation focused on our why, why we practice and what we get from it. The reasons for me our plentiful but after completing tonite Tribe fit workout it all came together. The mindfulness that my mobility and meditation work has given me has connected me with me, my strengths, my weaknesses, and my restrictions. I am becoming the best version of ME. Beating my PRs and progressing steadily and injury free. #actionjacquelyn  #getstretchy  #tribeteamtraining  #themobilitymethod  #docjenfit  #move2improve  #leaderofthepack 
🔥MUSCLE + MOBILITY🔥
.
Do you realize how intertwined the two are?!
I’m not sure where the thought came from that you can’t be strong AND mobile, but I’m here to tell you CAN and you actually SHOULD be!
.
Mobility requires strength at end range of motion & strength requires mobility to build, grow and move efficiently 💪
.
PROMO ENDS TONIGHT to hop into The Optimal Body for only $1 for your first month!!
Click the link in bio & use code
“move2improve”
at checkout!!
.
Who’s ready to move with me this weekend?!
.
FB LIVE for our private group of movers tomorrow 🙌
.
@docjenfit @themobilitymethod 
#docjenfit 
#move2improve 
#themobilitymethod
#mobilitywisdom
#mobilityflow
🔥MUSCLE + MOBILITY🔥 . Do you realize how intertwined the two are?! I’m not sure where the thought came from that you can’t be strong AND mobile, but I’m here to tell you CAN and you actually SHOULD be! . Mobility requires strength at end range of motion & strength requires mobility to build, grow and move efficiently 💪 . PROMO ENDS TONIGHT to hop into The Optimal Body for only $1 for your first month!! Click the link in bio & use code “move2improve” at checkout!! . Who’s ready to move with me this weekend?! . FB LIVE for our private group of movers tomorrow 🙌 . @docjenfit @themobilitymethod #docjenfit  #move2improve  #themobilitymethod  #mobilitywisdom  #mobilityflow 
#Repost @docjenfit with @get_repost
・・・
✨ COMBAT DISC INJURIES ✨
Pain along the spine typically arises in the lumbar (low back) spine or the cervical (neck) spine. When the body isn't able to fluidly move through its proper/full range of motion, restrictions occur and excessive movement through areas needing more stability occur.
.
🔶 Areas of increased STABILITY: cervical & lumbar spine
🔶 Areas of increased MOBILITY: thoracic spine
.
Keeping this in mind for general "functional" movement patterns and when lifting, this does not negate the fact that we still need all of our joints to MOVE!
.
When joints stop moving, they're not only stiffening but also no longer sending the same signals to the brain that movement can and SHOULD occur there 😱
.
Breaking the traditional cat-cow exercise into different parts is a great way to start to not only increase mobility of different areas, but to also increase motor control so that the brain interprets the movement of "safety" through motion and begins to decrease the interpretation of PAIN 🔥
.
Also, as I explained yesterday, it has been studied that excessive extension over a single vertebral segment can also cause disc herniations and sciatic pain.
.
When we begin to move through each extreme range of motion, our body begins to interpret where "normal" should be. Without movement, how would our bodies know?
.
Tag someone you think can benefit from getting some spinal movement back in their lives!
.
So my suggestion.... MOVE !
#docjenfit
#move2improve 
#themobilitymethod #myodetox #myodetoxla #losangeles #movementculture #movementismedicine #movebetter #fit #fitness #back #backpain #pain #movement #backmobility #mobility #spine #spinehealth #health #stretching #wellness #hollywood #studiocity
#Repost  @docjenfit with @get_repost ・・・ ✨ COMBAT DISC INJURIES ✨ Pain along the spine typically arises in the lumbar (low back) spine or the cervical (neck) spine. When the body isn't able to fluidly move through its proper/full range of motion, restrictions occur and excessive movement through areas needing more stability occur. . 🔶 Areas of increased STABILITY: cervical & lumbar spine 🔶 Areas of increased MOBILITY: thoracic spine . Keeping this in mind for general "functional" movement patterns and when lifting, this does not negate the fact that we still need all of our joints to MOVE! . When joints stop moving, they're not only stiffening but also no longer sending the same signals to the brain that movement can and SHOULD occur there 😱 . Breaking the traditional cat-cow exercise into different parts is a great way to start to not only increase mobility of different areas, but to also increase motor control so that the brain interprets the movement of "safety" through motion and begins to decrease the interpretation of PAIN 🔥 . Also, as I explained yesterday, it has been studied that excessive extension over a single vertebral segment can also cause disc herniations and sciatic pain. . When we begin to move through each extreme range of motion, our body begins to interpret where "normal" should be. Without movement, how would our bodies know? . Tag someone you think can benefit from getting some spinal movement back in their lives! . So my suggestion.... MOVE ! #docjenfit  #move2improve  #themobilitymethod  #myodetox  #myodetoxla  #losangeles  #movementculture  #movementismedicine  #movebetter  #fit  #fitness  #back  #backpain  #pain  #movement  #backmobility  #mobility  #spine  #spinehealth  #health  #stretching  #wellness  #hollywood  #studiocity 
Be your own inspiration 👊
.
There is no room for comparison.
There is nothing lacking.
There is ONLY room for growth.
.
Focus on YOU.
Appreciate what it is you already have and be grateful for the ability to do MORE.
.
This isn’t about the external gains, but the internal feels 🔥
.
Last day to get The Optimal Body for a DOLLAR for the first month... ends TOMORROW! 
Promo Code: move2improve 😉
.
#yafeelme
#move2improve
#docjenfit
#themobilitymethod
#mobilitydaily
.
📸: @katpage
.
@docjenfit @themobilitymethod
Be your own inspiration 👊 . There is no room for comparison. There is nothing lacking. There is ONLY room for growth. . Focus on YOU. Appreciate what it is you already have and be grateful for the ability to do MORE. . This isn’t about the external gains, but the internal feels 🔥 . Last day to get The Optimal Body for a DOLLAR for the first month... ends TOMORROW! Promo Code: move2improve 😉 . #yafeelme  #move2improve  #docjenfit  #themobilitymethod  #mobilitydaily  . 📸: @katpage . @docjenfit @themobilitymethod
With all the work related travels I have on my schedule, this WILL become the norm. The breathing will right throughout the day as....stress!

@Regran_ed from @docjenfit - ✨BEDTIME MOBILITY✨
A long weekend at #summitofgreatness and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 
It can be done to wind down, relax and open the chest and prepare your body for sleep.
.
For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using
PROMO CODE: move2improve
.
Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
.
Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
.
The other stretches...
Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well!
.
Try it out and tag #bedtimemobility 💕
#docjenfit
#move2improve
#themobilitymethod - #regrann
With all the work related travels I have on my schedule, this WILL become the norm. The breathing will right throughout the day as....stress! @Regran_ed from @docjenfit - ✨BEDTIME MOBILITY✨ A long weekend at #summitofgreatness  and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 It can be done to wind down, relax and open the chest and prepare your body for sleep. . For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using PROMO CODE: move2improve . Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing: 🔹Place one hand on your belly, one hand on your chest 🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back 🔹Breathe out slowly through your mouth, taking about twice as long to release the breath . Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation. . The other stretches... Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well! . Try it out and tag #bedtimemobility  💕 #docjenfit  #move2improve  #themobilitymethod  - #regrann 
E X C U S E S 
Let’s talk about them!🤔
.
EXCUSE #1: TIME!! 🕒
Time will always be an issue. Let's commit to prioritizing areas that will provide us with MORE life, energy and positivity. For example, MOVEMENT! Get a workout in only 15-30 minutes with little to NO equipment while improving so many components! This is WHY I've created "Functional HIIT" workouts that will activate the full body to provide an efficient and SAFE workout.
.
EXCUSE #2: MONEY. 💵 
As a broke student most of my life and more loans than I'd like to think about, I can definitely relate to the money conversation. I use money to serve and take care of my body so that I can then have the energy and resources to give back to the world! I want to SERVE. But it starts with serving ourselves first. We should take care of our bodies first! Here's the thing. I guarantee you will spend more money a month trying other workouts on your own than you would paying $19.99/month obtaining 12 new workouts a month with detailed cueing on form and function.
.
EXCUSE #3: KNOWLEDGE. 🧐
Do you ever find yourself at the gym staring at the equipment? Unsure where to start, why, or even how? Then, find yourself a program you know you can trust, written by a doctor (oh hey!), that will provide you with not only verbal and visual cues for a good and effective workout, but you'll also be equipped with workouts that address strength/cardio, mobility and core.
.
EXCUSE #4: FEAR. 👀
Injuries happen. Accidents happen. We can't always avoid them. What we can do is prepare our bodies in the best way possible to be able to prevent injuries and build a resilient and strong, mobile body. Again, you need someone you trust. Someone who you're sure knows the information about the body, uses it for themselves, and will guide you with cues, modifications and progressions that will help not only progress you, but restore your body to perform at its best
.
I challenge you today to drop ALL excuses. Try it. Share your outcome!👇🏽
.
No excuses! Get the first month of The Optimal Body for only ONE DOLLAR💪
PROMO CODE: move2improve at checkout! (Ends Friday!) 🔥
.
#docjenfit 
#move2improve 
#themobilitymethod
#mobilitywisdom
E X C U S E S Let’s talk about them!🤔 . EXCUSE #1 : TIME!! 🕒 Time will always be an issue. Let's commit to prioritizing areas that will provide us with MORE life, energy and positivity. For example, MOVEMENT! Get a workout in only 15-30 minutes with little to NO equipment while improving so many components! This is WHY I've created "Functional HIIT" workouts that will activate the full body to provide an efficient and SAFE workout. . EXCUSE #2 : MONEY. 💵 As a broke student most of my life and more loans than I'd like to think about, I can definitely relate to the money conversation. I use money to serve and take care of my body so that I can then have the energy and resources to give back to the world! I want to SERVE. But it starts with serving ourselves first. We should take care of our bodies first! Here's the thing. I guarantee you will spend more money a month trying other workouts on your own than you would paying $19.99/month obtaining 12 new workouts a month with detailed cueing on form and function. . EXCUSE #3 : KNOWLEDGE. 🧐 Do you ever find yourself at the gym staring at the equipment? Unsure where to start, why, or even how? Then, find yourself a program you know you can trust, written by a doctor (oh hey!), that will provide you with not only verbal and visual cues for a good and effective workout, but you'll also be equipped with workouts that address strength/cardio, mobility and core. . EXCUSE #4 : FEAR. 👀 Injuries happen. Accidents happen. We can't always avoid them. What we can do is prepare our bodies in the best way possible to be able to prevent injuries and build a resilient and strong, mobile body. Again, you need someone you trust. Someone who you're sure knows the information about the body, uses it for themselves, and will guide you with cues, modifications and progressions that will help not only progress you, but restore your body to perform at its best . I challenge you today to drop ALL excuses. Try it. Share your outcome!👇🏽 . No excuses! Get the first month of The Optimal Body for only ONE DOLLAR💪 PROMO CODE: move2improve at checkout! (Ends Friday!) 🔥 . #docjenfit  #move2improve  #themobilitymethod  #mobilitywisdom 
✨BEDTIME MOBILITY✨
Repost @docjenfit
It can be done to wind down, relax and open the chest and prepare your body for sleep.
.
5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
.
Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
.
Try it out and tag
#yogiletesjo #yogiletes #yoga #bedtime #betimeyoga #wednesday #vibes #instagram #love #passion #happy #instalove #instafit #positive #life #bed #happiness #pilates #sleep #bedtimemobility
#move2improve
#themobilitymethod
✨BEDTIME MOBILITY✨ Repost @docjenfit It can be done to wind down, relax and open the chest and prepare your body for sleep. . 5 minutes of diaphragmatic breathing: 🔹Place one hand on your belly, one hand on your chest 🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back 🔹Breathe out slowly through your mouth, taking about twice as long to release the breath . Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation. . Try it out and tag #yogiletesjo  #yogiletes  #yoga  #bedtime  #betimeyoga  #wednesday  #vibes  #instagram  #love  #passion  #happy  #instalove  #instafit  #positive  #life  #bed  #happiness  #pilates  #sleep  #bedtimemobility  #move2improve  #themobilitymethod 
#Repost @docjenfit
・・・
🔥SHOULDER STABILITY🔥
What good are rows if you can’t break it down through its part? 🤔
.
First of all... rows are designed to target mainly the rhomboids and middle trapezius muscles.
These muscles attach to the shoulder blade... not necessarily the shoulder joint itself.
So, if you’re only moving through the arm back and forth, you’re missing a huge portion of movement that contributes to shoulder stability.
.
My suggestion?
Get comfortable with • Scapular Protraction: shoulder blade away from the spine/forward
• Scapular Retraction: shoulder blade into the spine/backward
.
Get comfortable without load, with load, against resistance in various planes AND with the arm in various planes.
The way I like to make sure the arm is not taking over the motion is to try it with the arm either at the side or extended out as demonstrated.
Keep the arm straight and don’t bend from the arm.
.
Not only will this be a great warm-up to any upper body workout, but it allows the brain to increase awareness of the full range of motion so your body is better at gauging where “neutral” is under more load.
.
Tag someone who can use some shoulder stability!
#docjenfit 
#move2improve 
#themobilitymethod
#Repost  @docjenfit ・・・ 🔥SHOULDER STABILITY🔥 What good are rows if you can’t break it down through its part? 🤔 . First of all... rows are designed to target mainly the rhomboids and middle trapezius muscles. These muscles attach to the shoulder blade... not necessarily the shoulder joint itself. So, if you’re only moving through the arm back and forth, you’re missing a huge portion of movement that contributes to shoulder stability. . My suggestion? Get comfortable with • Scapular Protraction: shoulder blade away from the spine/forward • Scapular Retraction: shoulder blade into the spine/backward . Get comfortable without load, with load, against resistance in various planes AND with the arm in various planes. The way I like to make sure the arm is not taking over the motion is to try it with the arm either at the side or extended out as demonstrated. Keep the arm straight and don’t bend from the arm. . Not only will this be a great warm-up to any upper body workout, but it allows the brain to increase awareness of the full range of motion so your body is better at gauging where “neutral” is under more load. . Tag someone who can use some shoulder stability! #docjenfit  #move2improve  #themobilitymethod 
🐫 day💥Core|30 min HIIT|Jump rope💥 11 days until my @imtdmm half and I feel strong. I’m so grateful to the core awareness brought last week by @docjenfit through the mobility challenge!

#riseandgrind #themobilitymethod #bettertogether #everybodyeverywhere #medicineball #hiit #corework #strongertoday
✨BEDTIME MOBILITY✨
A long weekend at #summitofgreatness and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 
It can be done to wind down, relax and open the chest and prepare your body for sleep.
.
For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using
PROMO CODE: move2improve
.
Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
.
Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
.
The other stretches...
Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well!
.
Try it out and tag #bedtimemobility 💕
#docjenfit
#move2improve
#themobilitymethod
✨BEDTIME MOBILITY✨ A long weekend at #summitofgreatness  and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴 It can be done to wind down, relax and open the chest and prepare your body for sleep. . For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using PROMO CODE: move2improve . Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing: 🔹Place one hand on your belly, one hand on your chest 🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back 🔹Breathe out slowly through your mouth, taking about twice as long to release the breath . Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation. . The other stretches... Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well! . Try it out and tag #bedtimemobility  💕 #docjenfit  #move2improve  #themobilitymethod 
You know that feeling after an amazing work out that you’re so pumped and ready to take on your day?!🔥
.
Well, that's the feeling I have right now since YOU can get The Optimal Body program for only $1 😉
(This week only! Act fast!)
.
Link in bio👆🏽
Promo Code: move2improve
.
Hope everyone has a lovely Tuesday 💕
Throwback to a shoot with @bodybuildingcom 🙏📸
.
#themobilitymethod
#move2improve
#mobilitydaily
#docjenfit
@docjenfit @themobilitymethod
You know that feeling after an amazing work out that you’re so pumped and ready to take on your day?!🔥 . Well, that's the feeling I have right now since YOU can get The Optimal Body program for only $1 😉 (This week only! Act fast!) . Link in bio👆🏽 Promo Code: move2improve . Hope everyone has a lovely Tuesday 💕 Throwback to a shoot with @bodybuildingcom 🙏📸 . #themobilitymethod  #move2improve  #mobilitydaily  #docjenfit  @docjenfit @themobilitymethod
Only $1 the first month! 😉
#MondayMotivation 💪
.
That’s right a dollar!!
Use the promo code: move2improve
PROMO ENDS FRIDAY NIGHT!
.
Are ready to optimize your body? 
Sign up for The Optimal Body 🔥
.
🔸Functional HIIT Workouts
🔸Core Stability Workouts 🔸Mobility Flows
🔸20-30 Min Workouts
🔸Work on Cardio and Strength
.
You can do this ALL in the comfort of your own home 🙌🏼
.
Ready to be on the next level? 
It’s only a dollar this week only😉
Link is in Bio!👆🏽
.
For more information DM @themobilitymethod
@docjenfit
.
You can always opt out, by unsubscribing within the 30 days!
.
#themobilitymethod
#move2improve
#mobilitydaily
#docjenfit
Only $1 the first month! 😉 #MondayMotivation  💪 . That’s right a dollar!! Use the promo code: move2improve PROMO ENDS FRIDAY NIGHT! . Are ready to optimize your body? Sign up for The Optimal Body 🔥 . 🔸Functional HIIT Workouts 🔸Core Stability Workouts 🔸Mobility Flows 🔸20-30 Min Workouts 🔸Work on Cardio and Strength . You can do this ALL in the comfort of your own home 🙌🏼 . Ready to be on the next level? It’s only a dollar this week only😉 Link is in Bio!👆🏽 . For more information DM @themobilitymethod @docjenfit . You can always opt out, by unsubscribing within the 30 days! . #themobilitymethod  #move2improve  #mobilitydaily  #docjenfit 
Another great way to stretch hip flexors #Repost @docjenfit with @get_repost
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✨TIGHT HIP FLEXORS✨
Ahh the dreaded hip flexors!
Everyone complains about them.
Do we know what they really are?
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💥ILIACUS: attaches from the top of your leg into your pelvis. Helps with flexion AND external rotation of the hip. As well as bending the trunk to the same side and sitting up from lying down.
💥PSOAS: attaches from the top of your leg into your LOW BACK (which is why it can directly play a role in back pain). It also helps with flexion and external rotation of the hip, as well as bending the low back.
💥RECTUS FEMORIS (quad): attaches from the knee & lower leg all the way up to your pelvis. It works to flex the hip and extend the knee.

Three MAIN hip flexors.
Some others that help to flex the hip include:
• Tensor Fascia Latae (coffee muscles 😜)
• Sartorius
• Adductor Longus
• Gracilis
• Portions of the Gluteus Medius & Gluteus Minimus
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Thinking that’s a lot of muscles?! 👀
You’re right.
Our bodies do NOT move individually or independently.
So when addressing how to relieve pain, think of the body as a WHOLE.
When wanting to prevent pain, again, think of the body as a WHOLE.
How do you do this?
Assess & learn!
The Mobility Method has a whole self-screening assessment to allow you to learn what is restricted within YOUR body and learn the tools to assess the body as a whole 👌
Click the link in bio to learn more! 👆
@themobilitymethod
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Not only are there various muscles that assist in flexion, but often times the hip flexors are actually WEAK 😱
Can they be tight from sitting all day?
Or WEAK from be inactive all day?! 🤔
It is important to address BOTH aspect of the hip flexors.
Not just in stretching, but in strengthening as well.

Try out these exercises and let me know what you think!
Looking like @vinnierehab in that standing one 😜👊
#docjenfit
#themobilitymethod
#move2improve #myodetoxla #losangeles #muscle #anteriorpelvictilt #futureproofyourbody #fit #fitness #iliopsoas #hipflexorstretch #hipflexors #movement
Another great way to stretch hip flexors #Repost  @docjenfit with @get_repost ・・・ ✨TIGHT HIP FLEXORS✨ Ahh the dreaded hip flexors! Everyone complains about them. Do we know what they really are? . 💥ILIACUS: attaches from the top of your leg into your pelvis. Helps with flexion AND external rotation of the hip. As well as bending the trunk to the same side and sitting up from lying down. 💥PSOAS: attaches from the top of your leg into your LOW BACK (which is why it can directly play a role in back pain). It also helps with flexion and external rotation of the hip, as well as bending the low back. 💥RECTUS FEMORIS (quad): attaches from the knee & lower leg all the way up to your pelvis. It works to flex the hip and extend the knee. Three MAIN hip flexors. Some others that help to flex the hip include: • Tensor Fascia Latae (coffee muscles 😜) • Sartorius • Adductor Longus • Gracilis • Portions of the Gluteus Medius & Gluteus Minimus . Thinking that’s a lot of muscles?! 👀 You’re right. Our bodies do NOT move individually or independently. So when addressing how to relieve pain, think of the body as a WHOLE. When wanting to prevent pain, again, think of the body as a WHOLE. How do you do this? Assess & learn! The Mobility Method has a whole self-screening assessment to allow you to learn what is restricted within YOUR body and learn the tools to assess the body as a whole 👌 Click the link in bio to learn more! 👆 @themobilitymethod . Not only are there various muscles that assist in flexion, but often times the hip flexors are actually WEAK 😱 Can they be tight from sitting all day? Or WEAK from be inactive all day?! 🤔 It is important to address BOTH aspect of the hip flexors. Not just in stretching, but in strengthening as well. Try out these exercises and let me know what you think! Looking like @vinnierehab in that standing one 😜👊 #docjenfit  #themobilitymethod  #move2improve  #myodetoxla  #losangeles  #muscle  #anteriorpelvictilt  #futureproofyourbody  #fit  #fitness  #iliopsoas  #hipflexorstretch  #hipflexors  #movement 
Continuing the mobility method and my #80dayobsession routine. 1 hiit, 1 plyo and 1 core move each round. Of course I had to mess up the editing and not include all of the moves. Well, it is what it is. I blame it on my hungry toddler and my mommy brain 😅 Let’s damage control. Do the above moves for 30 second each, for total of 6 rounds. Take 10 second break after each set. Can you feel the burn? -
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- #health #fitness #fit #bodybuilding #hiit #plyometrics #training #healthy #healthychoices #active #strong #motivation #totalbodyworkout #determination #lifestyle #lean #fitnessjourney #preworkout #gratitude  #homeworkout #coresliders #themobilitymethod #beachbodyondemand #plyo @themobilitymethod #sliderworkout
Continuing the mobility method and my #80dayobsession  routine. 1 hiit, 1 plyo and 1 core move each round. Of course I had to mess up the editing and not include all of the moves. Well, it is what it is. I blame it on my hungry toddler and my mommy brain 😅 Let’s damage control. Do the above moves for 30 second each, for total of 6 rounds. Take 10 second break after each set. Can you feel the burn? - - - - - #health  #fitness  #fit  #bodybuilding  #hiit  #plyometrics  #training  #healthy  #healthychoices  #active  #strong  #motivation  #totalbodyworkout  #determination  #lifestyle  #lean  #fitnessjourney  #preworkout  #gratitude  #homeworkout  #coresliders  #themobilitymethod  #beachbodyondemand  #plyo  @themobilitymethod #sliderworkout 
#MovementMonday
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Ever think about exploring various grip positions in your overhead grip?
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#ExploreYourRange
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#Repost @themobilitymethod with @get_repost
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#MobilityMonday 👊🏽
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✨MAXIMIZE YOUR SHOULDER MOBILITY✨
Often times we discuss overhead mobility passively, actively, with bands and like I showed with pushing. All great. But I think one way that's often neglected is with straight hanging!
This does NOT mean pull-ups and does not even have to be done actively. Just allowing the body to relax relatively passively on a bar and hang adds great benefits throughout the body.
🔹Direct internal force on the shoulder creates change of the deep capsule and acromion
🔹Traction for low back pain
🔹Ribcage alignment due to gravity
Bye shoulder pain 👋
Hello healthy shoulder 🙌
GOAL: 1 minute hang in each different grip
Love @portal.ido recommendation of hanging for a total of 7 minutes everyday. This doesn't mean 7 minutes at one time. Break it up throughout the day. But don't forget to hang!
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#docjenfit
#move2improve
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
#MovementMonday  • Ever think about exploring various grip positions in your overhead grip? • #ExploreYourRange  • #Repost  @themobilitymethod with @get_repost ・・・ #MobilityMonday  👊🏽 ・・・ ✨MAXIMIZE YOUR SHOULDER MOBILITY✨ Often times we discuss overhead mobility passively, actively, with bands and like I showed with pushing. All great. But I think one way that's often neglected is with straight hanging! This does NOT mean pull-ups and does not even have to be done actively. Just allowing the body to relax relatively passively on a bar and hang adds great benefits throughout the body. 🔹Direct internal force on the shoulder creates change of the deep capsule and acromion 🔹Traction for low back pain 🔹Ribcage alignment due to gravity Bye shoulder pain 👋 Hello healthy shoulder 🙌 GOAL: 1 minute hang in each different grip Love @portal.ido recommendation of hanging for a total of 7 minutes everyday. This doesn't mean 7 minutes at one time. Break it up throughout the day. But don't forget to hang! . . #docjenfit  #move2improve  #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit 
I love to start things. Now is Time of 🔚. Day 7 completed. So happy with this days working Hard! With @docjenfit and the @themobilitymethod. When you Change your perspective everything Changes. Snow 🏂 is coming. #bikeandwater #bikeandlove #docjenfit #themobilitymethod  #Spain
Day 7 #Move2Improve ✅Challenge completed  Mobility flow foam roller pec stretch, hip 90/90 flex stretch ♥️🙌 made the commitment & finished the 7 day challenge with @rcio27 
Thank you @docjenfit @themobilitymethod 😘

#move2improve #docjenfit #mobility #themobilitymethod #girlswholift #getuncomfortable
#Day7 of #move2improve Thank you so much @docjenfit and @themobilitymethod for everything you taught me!! @docjenfit is super informative and a delight to learn from! Go follow her! #docjenfit #themobilitymethod
#latepost #day6 #move2improve I LOVED what @docjenfit says at the end of the video! I learned I can do this as soon as I wake up in the morning to really appreciate all the work our body does for us. I resonated with that because these past few weeks have been tough on my body! I’m dancing in 5 pieces with @launbound this season at the Alex Theater on Nov. 4th! With the show right around the corner, we’ve been learning and practicing A LOT! On top of everything else we do in our daily lives! So being mindful in this, I hope this stretch in the morning can also help my fellow dancer friends 💕👯‍♀️ @themobilitymethod #docjenfit #themobilitymethod
#latepost  #day6  #move2improve  I LOVED what @docjenfit says at the end of the video! I learned I can do this as soon as I wake up in the morning to really appreciate all the work our body does for us. I resonated with that because these past few weeks have been tough on my body! I’m dancing in 5 pieces with @launbound this season at the Alex Theater on Nov. 4th! With the show right around the corner, we’ve been learning and practicing A LOT! On top of everything else we do in our daily lives! So being mindful in this, I hope this stretch in the morning can also help my fellow dancer friends 💕👯‍♀️ @themobilitymethod #docjenfit  #themobilitymethod 
Just because today is a holiday means you have a day off! Use Athlete Mindset Resistance Bands to increase mobility!! Link in bio!!! #Repost @docjenfit
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🔥PERFECT YOUR SQUAT🔥
Ready to combine CORE with MOBILITY?!
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www.docjenfit.com/move
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Because your body is worth taking care of NOW.
Not tomorrow.
Not Monday.
Not later.
NOW.
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Now, I don’t believe in the “perfect” squat.
Every body is unique and will squat just a bit differently.
But we can certainly improve the efficiency and effectiveness of your squat pattern.

#athleticmindset
#athletemindsetbands #themobilitymethod #resistancebands #resistancebandsworkout #mobility #squats #fitness #workoutinspo #staymotivated
Just because today is a holiday means you have a day off! Use Athlete Mindset Resistance Bands to increase mobility!! Link in bio!!! #Repost  @docjenfit • • • • • 🔥PERFECT YOUR SQUAT🔥 Ready to combine CORE with MOBILITY?! . . www.docjenfit.com/move . Because your body is worth taking care of NOW. Not tomorrow. Not Monday. Not later. NOW. . . Now, I don’t believe in the “perfect” squat. Every body is unique and will squat just a bit differently. But we can certainly improve the efficiency and effectiveness of your squat pattern. #athleticmindset  #athletemindsetbands  #themobilitymethod  #resistancebands  #resistancebandsworkout  #mobility  #squats  #fitness  #workoutinspo  #staymotivated 
LAST day of the #move2improve challenge. This open book move felt so good after a long day of sessions, sightseeing, and traveling. I did many of these days in small space areas but got it done. A 15 minute workout is only 1% of a day. That’s entirely manageable and sustainable. Adjust to what works for you.
#docjenfit #themobilitymethod #fit #fitness #fitsmith #workout #exercise #mobility #spinaltwist #openbook #tspine #rehabilitate #day7 #7daychallenge @docjenfit @themobilitymethod
LAST day of the #move2improve  challenge. This open book move felt so good after a long day of sessions, sightseeing, and traveling. I did many of these days in small space areas but got it done. A 15 minute workout is only 1% of a day. That’s entirely manageable and sustainable. Adjust to what works for you. #docjenfit  #themobilitymethod  #fit  #fitness  #fitsmith  #workout  #exercise  #mobility  #spinaltwist  #openbook  #tspine  #rehabilitate  #day7  #7daychallenge  @docjenfit @themobilitymethod
Love a good stretch after pushing my body to do different movements. Day 7 complete!  Challenge complete!! 👊💪#docjenfit #themobilitymethod #move2improve @themobilitymethod @docjenfit
#latepost #Day5 of #move2improve I love that I can do these exercises in the comfort of my own home or pretty much anywhere! || I loved this one because I have been practicing grounding aka earthing and so going through these movements and feeling the grass just made this that much better! 🙌🏼 #themobilitymethod #docjenfit @themobilitymethod @docjenfit
#latepost  #Day5  of #move2improve  I love that I can do these exercises in the comfort of my own home or pretty much anywhere! || I loved this one because I have been practicing grounding aka earthing and so going through these movements and feeling the grass just made this that much better! 🙌🏼 #themobilitymethod  #docjenfit  @themobilitymethod @docjenfit
|Day 7|and Last day of the challenge! My day was filled with beach fun in between meltdowns 😂! We ave had a blast but I’m pretty sure this is he first time I have actively used my phone! 👍 And I really enjoyed watching and learning today’s portion of the challenge but I will doing them tomorrow since I don’t have my foam roller and I have had a child attached to me of all seconds of the day 😂! These are just some highlights of our weekend, he had some friends join us this time 😍.
@docjenfit 
@themobilitymethod 
#move2improve #themobilitymethod #docjenfit #challenge #beach #tybeeisland #piratefestival
|Day 7|and Last day of the challenge! My day was filled with beach fun in between meltdowns 😂! We ave had a blast but I’m pretty sure this is he first time I have actively used my phone! 👍 And I really enjoyed watching and learning today’s portion of the challenge but I will doing them tomorrow since I don’t have my foam roller and I have had a child attached to me of all seconds of the day 😂! These are just some highlights of our weekend, he had some friends join us this time 😍. @docjenfit @themobilitymethod #move2improve  #themobilitymethod  #docjenfit  #challenge  #beach  #tybeeisland  #piratefestival 
#latepost #Day4 of #move2improve #themobilitymethod #docjenfit @themobilitymethod @docjenfit 
I had a pretty hectic week & I probably lost the challenge but it certainly doesn’t take away from the amazing value I got from the videos! I’ve learned so much and still want to share my experiences with you, All :) || From this challenge, I learned to engage my core better and not stick my butt out so much with this exercise specifically and this will also help me whenever I go into my planks! Thank you @docjenfit
#latepost  #Day4  of #move2improve  #themobilitymethod  #docjenfit  @themobilitymethod @docjenfit I had a pretty hectic week & I probably lost the challenge but it certainly doesn’t take away from the amazing value I got from the videos! I’ve learned so much and still want to share my experiences with you, All :) || From this challenge, I learned to engage my core better and not stick my butt out so much with this exercise specifically and this will also help me whenever I go into my planks! Thank you @docjenfit
Day 7 (LAST Day!) of the #Move2Improve Challenge🙌🏼
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Today’s @docjenfit @themobilitymethod Move 2 Improve Workout is again about Core Stability + Mobility work. These Open Books that were part of the mobility flow felt GREAT for my body!! Especially after a weekend of running, and lots of other activities, it just felt good to do some stretching. Ahhhhhhh🤪
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#themobilitymethod #docjenfit  #functionalmovement #functionalfitness #strongbody #strongmind #fitfam #flexible #stretching #openbooks #hip9090stretches #chest #hips #abs #core #legs #stability #corestability #mobility #fitnessvideos #mobilitytraining #sundayfunday #selfcaresunday
Day 7 (LAST Day!) of the #Move2Improve  Challenge🙌🏼 . Today’s @docjenfit @themobilitymethod Move 2 Improve Workout is again about Core Stability + Mobility work. These Open Books that were part of the mobility flow felt GREAT for my body!! Especially after a weekend of running, and lots of other activities, it just felt good to do some stretching. Ahhhhhhh🤪 . . . . . . #themobilitymethod  #docjenfit  #functionalmovement  #functionalfitness  #strongbody  #strongmind  #fitfam  #flexible  #stretching  #openbooks  #hip9090stretches  #chest  #hips  #abs  #core  #legs  #stability  #corestability  #mobility  #fitnessvideos  #mobilitytraining  #sundayfunday  #selfcaresunday 
Finished the last day of #move2improve! It felt so good to do all the stretches that’s for sure.
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#move2improve #docjenfit #themobilitymethod #greatchallenge
Such an awesome fun long day!! Thank you so much Angie for having me come, Parker and I had so much fun, he probably had a little too much fun, 🤣🤣🤣 and Penny looked adorable😊 I even got to start my day by waking up at 5:30 FINALLY #Last90days and got to do my last day of the #move2improve challenge! It had a roller involved and added so much challenge to the exercises, I’m definitely adding that to my routine! Thank you so much @docjenfit the challenge was awesome and I learned so much 😊 #docjenfit #themobilitymethod @themobilitymethod @msrachelhollis
Such an awesome fun long day!! Thank you so much Angie for having me come, Parker and I had so much fun, he probably had a little too much fun, 🤣🤣🤣 and Penny looked adorable😊 I even got to start my day by waking up at 5:30 FINALLY #Last90days  and got to do my last day of the #move2improve  challenge! It had a roller involved and added so much challenge to the exercises, I’m definitely adding that to my routine! Thank you so much @docjenfit the challenge was awesome and I learned so much 😊 #docjenfit  #themobilitymethod  @themobilitymethod @msrachelhollis
Day 7!! Finished the challenge with @themobilitymethod @docjenfit. My stabilizing awareness is so much stronger! 
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Follow your body through the movement with deep breathing and awareness of how your body is moving. There are always ways to improve your movement and mobility! 
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#themobilitymethod #mobility #fitfam #fitness #cpt #nasm #nasmcpt #personaltrainer
Day 7!! Finished the challenge with @themobilitymethod @docjenfit. My stabilizing awareness is so much stronger! _ Follow your body through the movement with deep breathing and awareness of how your body is moving. There are always ways to improve your movement and mobility! _ #themobilitymethod  #mobility  #fitfam  #fitness  #cpt  #nasm  #nasmcpt  #personaltrainer 
#SundayGratitude 🙏🏽
・・・
G R A T I T U D E 
Waking up feeling grateful for... -
The ability to move and play like this
The #summitofgreatness event where this was taken!  This weekend has been so much fun at the #summitofgreatness ! I have so much gratitude for being able attend this wonderful event 💕
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Also #grateful for all who joined me on the challenge this week! 
You’re amazing!
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Thank you,
@nickonken for capturing this shot! 
And so much more 💗
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Let's play! What are YOU #grateful for?
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@docjenfit @themobilitymethod .
#happysunday 
#gratefulsunday
#gratefulformobility
#themobilitymethod
#move2improve
#docjenfit
#SundayGratitude  🙏🏽 ・・・ G R A T I T U D E Waking up feeling grateful for... - The ability to move and play like this The #summitofgreatness  event where this was taken! This weekend has been so much fun at the #summitofgreatness  ! I have so much gratitude for being able attend this wonderful event 💕 . Also #grateful  for all who joined me on the challenge this week! You’re amazing! . Thank you, @nickonken for capturing this shot! And so much more 💗 . Let's play! What are YOU #grateful  for? . @docjenfit @themobilitymethod . #happysunday  #gratefulsunday  #gratefulformobility  #themobilitymethod  #move2improve  #docjenfit 
I'm finishing Day 7 of #move2improve challenge in Rajakapotasana - King Pigeon pose.  My "WHY" is that I needed a motivation to start working out  every day, even if it's just for 15 min. After finishing the whole week I actually feel so great and want to thank @docjenfit for the great workouts and tips she shared with us.  @themobilitymethod #docjenfit  #themobilitymethod #docjenchallenge  #workoutroutine #yoga #yogainspiration #yogisofinstagram #yogini #yogafun #yogalove #yogalife #yogaeveryday #yogaathome #yogajourney #yogagoals #yogaeverydamnday #rajakapotasana
I'm finishing Day 7 of #move2improve  challenge in Rajakapotasana - King Pigeon pose. My "WHY" is that I needed a motivation to start working out every day, even if it's just for 15 min. After finishing the whole week I actually feel so great and want to thank @docjenfit for the great workouts and tips she shared with us. @themobilitymethod #docjenfit  #themobilitymethod  #docjenchallenge  #workoutroutine  #yoga  #yogainspiration  #yogisofinstagram  #yogini  #yogafun  #yogalove  #yogalife  #yogaeveryday  #yogaathome  #yogajourney  #yogagoals  #yogaeverydamnday  #rajakapotasana 
The last day of the challenge is done✅ I enjoyed it so much thank u @docjenfit @themobilitymethod #move2improve #docjenfit #themobilitymethod
کلاس #مهارت_حرکتی
یکی از بازی‌های تعادلی، البته برای بچه ها آسون‌ترش میکنیم و رو ارتفاع میزاریم کاغذو
تو کلاس مهارت‌های حرکتی چیکار میکنیم؟🧐
به چه درد بچه‌ها میخوره؟!
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#چالش_حرکتی #movementchallenge 
#ورزش #حرکت #مهارت_حرکتی #motor_behaviors #رفتار_حرکتی #یادگیری_حرکتی #کنترل_حرکتی #بدنسازی #فیتنس_زنان #باشگاه #docjenfit #docjenchallenge #themobilitymethod
#یادگیری #رفتارحرکتی #رفتار_حرکتی #یادگیری_حرکتی
#motor_learning 
#motorlearning #motorlearningandcontrol
کلاس #مهارت_حرکتی  یکی از بازی‌های تعادلی، البته برای بچه ها آسون‌ترش میکنیم و رو ارتفاع میزاریم کاغذو تو کلاس مهارت‌های حرکتی چیکار میکنیم؟🧐 به چه درد بچه‌ها میخوره؟! ------------------------------- #چالش_حرکتی  #movementchallenge  #ورزش  #حرکت  #مهارت_حرکتی  #motor_behaviors  #رفتار_حرکتی  #یادگیری_حرکتی  #کنترل_حرکتی  #بدنسازی  #فیتنس_زنان  #باشگاه  #docjenfit  #docjenchallenge  #themobilitymethod  #یادگیری  #رفتارحرکتی  #رفتار_حرکتی  #یادگیری_حرکتی  #motor_learning  #motorlearning  #motorlearningandcontrol 
#move2improve with @docjenfit and @themobilitymethod #docjenfit #themobilitymethod Last day for this amazing challenge and it’s Day 7  and it’s core stability and hip mobility which are 2 things I highly need! I couldn’t stop laughing at myself because I had a difficult time keeping my core engaged in order to stay centered 🤣! I love your challenges Jen!! So much fun and knowledge and education and hard work!! Thank you! 😃☺️ #october9 #birthdaymonth #octoberbaby #thisis36 #ifeel25 #ilovemylife #libra
#move2improve  with @docjenfit and @themobilitymethod #docjenfit  #themobilitymethod  Last day for this amazing challenge and it’s Day 7 and it’s core stability and hip mobility which are 2 things I highly need! I couldn’t stop laughing at myself because I had a difficult time keeping my core engaged in order to stay centered 🤣! I love your challenges Jen!! So much fun and knowledge and education and hard work!! Thank you! 😃☺️ #october9  #birthdaymonth  #octoberbaby  #thisis36  #ifeel25  #ilovemylife  #libra 
Final day 7 of #Move2Improve Really awesome challenge😍👍🏼 I'm 34 minutes late, not easy with european time😋
Gave me some new aspects of training. Thank you so much @docjenfit 👍🏼🙏🏼😍
#themobilitymethod @themobilitymethod #docjenfit
Final day 7 of #Move2Improve  Really awesome challenge😍👍🏼 I'm 34 minutes late, not easy with european time😋 Gave me some new aspects of training. Thank you so much @docjenfit 👍🏼🙏🏼😍 #themobilitymethod  @themobilitymethod #docjenfit 
I have absolutely loved this journey! Thank you @docjenfit for showing me the way to make my body more efficient. #proudofmyself #feelinggood #docjenfit #themobilitymethod #move2improve
Day 7 of the #move2improve challenge with #docjenfit - Open Book

Today concludes the 7 day mobility challenge and this has been such an eye opener.

As Doc Jen says, focus on what your body can do today and appreciate what your body can do.  We all should be thankful for the body and the mobility we have. 
Thanks @docjenfit  I am probably one of your biggest fans and the only one doing this challenge from India. This was the first mobility challenge I participated in and I really learnt a lot about my body while doing it. I do hope you will leave the videos online for future reference. ❤️ Thanks for watching my videos @docjenfit and do provide feedback if any. ❤️
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#docjenfit #themobilitymethod #move2improve #shilpithefitmom #fitwithshilpi #sunshinespikedwithhurricane #sunshineandsmiles
Day 7 of the #move2improve  challenge with #docjenfit  - Open Book Today concludes the 7 day mobility challenge and this has been such an eye opener. As Doc Jen says, focus on what your body can do today and appreciate what your body can do. We all should be thankful for the body and the mobility we have. Thanks @docjenfit I am probably one of your biggest fans and the only one doing this challenge from India. This was the first mobility challenge I participated in and I really learnt a lot about my body while doing it. I do hope you will leave the videos online for future reference. ❤️ Thanks for watching my videos @docjenfit and do provide feedback if any. ❤️ ______________________________ #docjenfit  #themobilitymethod  #move2improve  #shilpithefitmom  #fitwithshilpi  #sunshinespikedwithhurricane  #sunshineandsmiles