Module Two Directions

Each module is always set up with the mobility section before the “positional” stretching section. This allows the “tightness” caused by your nervous system to be released before we go into the deeper tightness caused by the tissue length. 

“Positional” stretches are positions that stretch multiple muscles simultaneously. This lets your body stretch the “shortest/tightest” muscle first. Allowing your body to stretch what needs to be stretched takes the guesswork out of our approach. Your body knows what needs to be done. We need to support it and let it do its thing!

Do the mobility and stretching exercises 2-3x weekly. However, that does NOT mean they must all be done at once. When you have a few minutes free during the day, do one of the exercises. Then, your body will give you feedback on exactly what that exercise did or did not do. This is one of the best approaches to learning what exercises are best for you and teaching you how to work smarter, not harder.

Mobility Exercises: Do each for 3-10 minutes each. The more uncomfortable the exercise, the closer to the ten-minute mark you should perform. 

Positional Stretches: Hold each stretch for 3-5 minutes. Focus longer on the side, causing more discomfort.

Lower Back Foam Roll Exercise: This exercise is great for releasing tension in the lower back. The thoracic lumbar fascia and quadratus lumborum (QL) are notorious for causing lower back pain. This exercise focuses exactly on these two!

Perform this exercise for 5-10 minutes and focus more on the points and or side that is more painful.

Groin Release with Ball: Prepare for this one because it can be VERY uncomfortable. I suggest using a 12cm ball because the size simplifies the technique.

Do each side for 3-5 minutes, always focusing longer on the side that is more painful.

Psoas Tool High Hamstring Release: Therapists find it challenging to reach the origin of the hamstrings, which is also the cause of many issues. Often, the different hamstring muscles have become somewhat glued together and no longer function optimally.

Perform this exercise for 3-10 minutes making sure to always focus longer on the more painful side.

Psoas Release Tool Lower Back Exercise: Remember how I spoke about the thoracic, lumbar fascia, and QL earlier? This tool gets even deeper into the two areas.

Perform this exercise for 5-10 minutes, always focusing on the more painful side.

Basic Pigeon Modified Stretch: PLEASE WATCH THIS VIDEO because I have modified the position to target the hip capsule!

You can perform this stretch for 3-5 minutes on each side and focus longer on the more painful side.

Iliac Floor Stretch: You can use a coffee table, couch, or anything else you have at home versus two strength step boxes.

Perform each side for 3-5 minutes, focusing longer on the side that is shorter or more painful.

Thinking Man Achilles Stretch: The kettlebell is an awesome option, but it's also ok when you don't have one.

A shortened achilles muscle can lead to poor squat technique and a distorted walking pattern. Correcting this can be a game-changer, transforming your life forever!

I love holding this stretch for 5 minutes minimum! It feels amazing when you are done.