jen@movementupgraded.com

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CARs Guide
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A lot of my clients with neck issues struggle with

A lot of my clients with neck issues struggle with pinchy//clicking//crunching//uncomfortable sensations in their neck CARs.
Sometimes we have to regress the exercise a little to a different position or less ranges of motion, but many times some coaching & cueing can make the world of a difference.
👆This cue specifically makes a huge difference for most people who feel some discomfort in the back of their necks.
Plus it helps us get more out of the movement 🙌.
Anyways give it a try & let me know what you feel. The difference is often pretty substantial 🤙.
#neckpain #neckexercise #neckmobility #neckcars

Our bodies never stop adapting. Not when we’re

Our bodies never stop adapting.
Not when we’re 50.
Not at 80.
Not even at 90.
And not even if we’ve had a disc herniation or 3.
If there’s one thing I’ve learned in the past 5 years since graduating DPT school, it’s that improvements can almost always be made.
It’s never too late 🫶

🗣🗣Repeat after me: “a modification means n

🗣🗣Repeat after me: “a modification means nothing about my self-worth”.
Again- once more to make sure it really sticks.
I swear half my sessions are working with people trying 8 different ways to get them to feel the things we’re trying to accomplish lol.
🔸Mobility work all comes down to adaptations (just like all other forms of exercise).
🔸True mobility training is funneling down to specific tissues and the adaptations we want at those tissues.
It would only make sense that we try 19 different positions to make sure you can feel the right things in those tissues then, yeah?
See how it’s not about perfecting the position or movement?? It all starts with what we feel✅.
This is why I have 6 different hip internal rotation stretch options on our @movementupgraded YouTube currently 🤪.
It’s why I’m spending a bazillion hours recording because I want video demos of my most commonly used options.
✴️The bottom line: aim for how things feel not just mimicking what you see & be okay with trying different options. It takes time to get to know your body but with practice, it’s a skill that is invaluable IMO 😉.
#mobilitydrills #stretchingexercises #stretchingtips #hipmobility

We weren’t meant to sit at a desk for 8+ hours/d

We weren’t meant to sit at a desk for 8+ hours/day.
Our bodies were made to M O V E.
While we can’t always just switch jobs & change careers, there are things we CAN do to make our back feel better.
👉Enter spine segmentation- thinking about moving each individual vertebrae at a time both directions, head 🔁 tailbone.
(Your spine is not one single thing, it’s many individual vertebrae and should be treated like such!)
For a lot of the people I work with, small incremental changes are the way to go- like getting a couple reps in every 20 or 30 minutes.
The small inputs here & there add up over the course of the week- don’t underestimate them 😃.
✴️Pro tip: use a timer if you need so you don’t get too entrenched in work and forget to move for half the day.
✴️Pro tip #2: drink a shit ton of water so you have to get up and pee 234 times/day 😂.
(Videos sped up 7x for IG purposes- these should be SLOW).

✅CARs are a staple for joint health daily. ✅

✅CARs are a staple for joint health daily.
✅✅And they’re also a phenomenal warm-up tool before lifting!
The difference between CARs for a morning routine and as prep for a lift is the intensity at which we perform the movements.
Using a block, like the squat rack in this example, is a great way to add a little intensity and allow you to reach for a little more range of motion (ROM) without bringing your spine along for the ride.
(The key in CARs is isolating the movement from the joint(s) we’re trying to move ONLY).
👉Just make sure to pin that sternum to the squat rack and pay attention to when your body wants to come off//rotate.
Don’t be afraid to get real close & personal with that squat rack 😂😉.
Have you tried these yet?
PS this is one of the dozens of CARs variations explained and demoed in the library included in our CARs course Beginners Guide to Mobility. If you’re curious about CARs and want to learn more variations, check the link on my bio🤙.
#shouldermobility #shoulderday #shouldercare #shoulderjoint

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