Full Motion BodyworX

NEW CLASS ALERT Dropping tomorrow Mobility for Moms... With Mother’s Day coming up, I wanted a class that focused on all of the areas that mom’s use and abuse the most. This flow targets the neck, shoulders, back and hips, and includes some trigger point work for that troublesome spot at the top of the shoulders and base of the neck. Class is $20 and yours to keep and watch whenever you like, as many times as you like. You can purchase this class as a gift to any mom in your life, and I will email the link directly to them with a Mother’s Day message. Class is available tomorrowif you’re interested, drop your name below or send me a message!

Grab a yoga strap, a belt, or a scarf and give this a try!

Flow for the Hips Wrapping up my hip series with a 5 minute flow that puts some of these moves together. Enjoy

It’s All in the Hips The classic 90-90 stretch Start seated with knees bent... Drop both knees to one side and arrange both legs so they are 90 degrees Turn chest over leg and place one hand on each side of the front knee Keeping your spine long, lean over front knee until you feel a stretch in the glutes Repeat on other leg See more

It’s All in the Hips Remember when I said that strength and stretch go together? Here’s a little of both! Start lying on your back, knees bent, feet flat on the floor ... Lift one leg up and over the other, resting ankle just above the knee in Figure 4 position Powering through your glutes, raise the hips up towards the ceiling Pause at the top, then lower down and repeat This is a great move to do prior to exercise to get the glutes firing and ready to rock!

It’s All in the Hips Got a hip that pops or snaps every time you try to do ab exercises? Grab a band and try this!!... Lie on your back with knee of popping hip bent and raised to 90 degrees Wrap band around the foot and pull the band toward your head, creating a lot of resistance Slowly, pushing against the resistance, straighten the leg while bringing it down to the floor Repeat until the hip no longer pops Then lessen the resistance and again, repeat until hip no longer pops Continue to repeat and lessen resistance until you can lower the leg without popping Most of the time, the popping in your hip is the psoas tendon snapping over the hip bone. This move helps to rebalance and correct

NEW STRETCH CLASSES Runner’s Survival Guide Parts 1+2 I’ve finally got this 2-part series recorded... Part 1 includes dynamic warm-up and go-to moves for increasing strength and mobility, all chosen to give you the best chance of preventing injury. Roughly 45 minutes long. Part 2 is a straight-up flow designed to hit the areas most needed by runners. Roughly an hour long. Not a runner, but sit at a desk? These are both equally beneficial for you, as they work to activate and strengthen the glutes and stretch the hip flexors. Classes are $15/link. If you’re inly interested in strength work, you can certainly just purchase part 1, or vice versa. If you’re interested please let me know

RUNNER’S SURVIVAL GUIDE PT2 This class is a focused flow, targeting the tissues most used and abused by runners, as well as the tissues that suffer from training in the same plane of motion (Tspine, chest, etc.) Class is $15... Message me for info! #fullmotionbodyworx #michellesmobilityminute #runnerssurvivalguide #runnersofinstagram #run #stretchclass #mobility #stretch

RUNNER’S SURVIVAL GUIDE PT1 This class includes a dynamic warm-up and go-to moves for improving strength and mobility. All of these moves will help prevent common running injuries by addressing weakness and encouraging proper activation. Class is $15... Message me for info! #fullmotionbodyworx #michellesmobilityminute #runnerssurvivalguide #run #runnersofinstagram #runners #stretch #mobility

RUNNER’S SURVIVAL GUIDE This 2-part idea series is now available! These classes are designed to give runners the tools they need to prevent injury and improve performance. ... Not a runner? These classes can still be beneficial for you, especially if you sit a lot (which, let’s face it, coronavirus+winter has us all sitting far more than we normally do!) Classes are $15 each Message me for info! #fullmotionbodyworx #michellesmobilityminute #stretchclass #stretch #runners #runnerssurvivalguide #mobility #runnersofinstagram #run

Thank You Thanks for all of the continued support this crazy, uncertain year. I so appreciate everyone who attended every zoom class, purchased online classes, and snuck in for a stretch whenever I could still actually work. You guys helped to keep my small business afloat, and I hope I can continue to stay functioning for years to come! 2020 was not at all what I expected it to be, but as much as it sucked, I can’t say I hated itit gave us Ben... Sometimes I think he knew just how bad we needed some joy and popped out a month early to brighten our days. I hope you all have a safe and Happy New Year and let’s hope for a better 2021the best is yet to come

Full Body Flow is up and running This one is my fave so far! I tried to incorporate lots of multidimensional movement and combo stretches that hit multiple muscle groups with most every move. Class is $15... Please let me know which email you’d like me to send it to! See more

While I fully intended on working and booked myself full until the end of June, someone had other plans for meour little Ben decided to come a month early. I’m officially on maternity leave but will be back to work in the fall, so you all won’t have to wait too too long. Thanks for your patience and understanding! See you all soon

The Kitchen Sink Stretch One of my faaaves! I’m using my table here but I typically have people hook onto their kitchen sink (hence the name) Hook your hands ... Push hips back as you drop chest towards the floor Breathe You can drop one arm and reach across the body to change/increase the stretch, or just enjoy the traction See more

Low Body Flow is up and running Cost is $15 The link and password will be sent out after payment is received Please let me know which email is best to send it to!... There’s only one link for this oneI’m learning

Levator Scap Mamas, this is especially important for you as you are always holding, feeding, and soothing your babe! Stand with feet hip width apart... Reach one arm back behind you and use the other hand to gently tug it down to the floor, toward the opposite foot Then gently turn your chin to point toward the armpit Then turn head to face forward and tilt the ear toward the shoulder Go back and forth between positions nice and slowly to catch all the fibers Repeat on other side See more

UPDATE ON STRETCH CLASSES Long story short: I had to re-upload the upper body flow videos in a new account the links I sent should still work for now, but may expire?so I will be sending out the new links just in case. On a positive noteLower Body Flow is up and running! If you’ve prepaid for this class already, I will be emailing out the link this afternoon. ... If you’re interested in this class, let me know! Thanks for your patience, ya’ll. The tech team is struggling

Hamstring Stretch Do’s and DON’Ts If you are feeling your hamstring stretch more in the lower leg than the actual hamstring, there is a good chance you’re stretching the nerve and not the muscle. If you flex the foot (shown first) you will likely be stretching the nerve. ... A better option: keep the foot relaxed (shown second) An even better option: Start with the leg bent, and slowly straighten it only as much as necessary to feel the stretch. Full extension is not the goal and not necessary for a good stretch!

Extra Strength Glutes If you are looking for a deeper glute stretch, give this a try! Alternate walking the hands back further and more forward to catch all of the fibers

UPPER BODY FLOW IS READY Because I’m not ultra tech savvy, this class is split into 2 links (hoping I won’t have to do that every time) If you’d like the class, let me know! ... As soon as I receive payment, I will send you the link(s) for the class as well as the passwordplease message me the best email address to send the link! As I mentioned in the video prior, this is currently my only source of income so I kindly ask that you please do not share this link; instead please encourage your friends to purchase their own! This class is $15 and is yours to keep, so you can view it as many times as you like. Payment can be sent to: [email protected] Hoping to have the next classes recorded soon! Thanks everyone

Lats Part 2 This is a quick and easy one! Stand next to doorway ... Reach arm across and grab onto doorway with thumb pointing down Sink hips back and away Breathe Rotate chest to get all the fibers Repeat on other side See more

**UPDATE ON FMB** Spoiler Alert: Stretch Classes are Coming

Lats, Tspine, Shoulders, QL+more This mini sequence hits all the hot spots! Sit back into wide-legged child’s pose, reaching arms out and gently pushing chest towards the floor ... Walk both hands over one knee, breathing here and letting the rib cage open Repeat on other side Come back to center and up on all fours Dive one hand under the other and a slight downward angle Let head rest of the floor You can keep the other hand where it is or extend it overhead, or bring it behind the back to open the chest and shoulder Repeat on other side

Happy Feet Kneel on the floor, sitting on the heels Lift one knee up towards the ceiling Rock side to side to get all of the fibers (this is targeting the top of the foot and fascia in the front of the lower leg)... Repeat on other side Then flip toes down and sit on heels Breathe and hold here as long as you can fight the discomfort See more

Spinal Twist Start kneeling Bend one leg and place foot on the floor Bring the opposite arm across the knee and use it to gently push you into a twist Reach other arm behind the back to deepen the stretch... Look over the bent knee Breathe Repeat on other side See more