Yoga Flow with Med Pros

Passive stretching has a time and a place, but if we stretch and stretch and stretch creating MORE mobility but we can’t control that mobility or access it actively, we have created a new problem or potential for injury.

Here are a few of the current ways I have been addressing this in my yoga classes lately!

Enjoy!

🌟

WITH ANY PAIN, here is a good place to start 🙂

⚡️SAVE THIS FOR LATER⚡️

⚡️Quick 30 second meditation for when you need to lower anxiety, blood pressure, and heart rate.

⚡️in light and lunges

⚡️Follow up from yesterday

⚡️Now that we have the pain calmed down (yesterday’s post) strengthening for LONG TERM RESULTS is required!

⚡️Add these in and let me know what questions you have!

💫Neck pain or TIGHTNESS? Often the neck structures FEEL tight because they are TIRED and trying to stabilize. So stop stretching and try gentle strength breaks during your day

💫Also try to remember to change your posture as much as you can! See yesterday’s video for more information. The best posture is your next posture.

💫Good luck and comment with your questions!

TEXT NECK AND NECK PAIN

🪐Feeling tight in your upper back? QUICK flow to help you get it moving

🪐The way the bones [vertebrae] and [facet] joints of the upper back are oriented, it WANTS rotation! Not getting much rotation of the upper back during the day? Here’s an easy way to add it in!

🪐Upper back and neck content coming at ya all week in prep for yoga teacher training this weekend covering anatomy of these regions!

🪐Want anything specifically addressed for upper back or neck? Drop it here 🔽

🪐Feeling right in the upper back? LETS MOVE IT

🪐The orientation of the facet joints in the vertebrae of the upper back WANT your upper back to rotate but this might not be happening very much in your daily life.

🪐The good news is, with this quick flow we’ll be able to get it in!

💡One shoulder sitting a little high?

💡Three possible culprits are: right upper traps, tight levator scapulae, OR weak scapular stabilizers.

💡In my experience it’s often the latter, and then the upper trap works over drive to create some stability.

💡This is by no means an exhaustive list but should give you a strong jumping off point!

Save for bedtime!

🌙Low back pain? Hip pain? Hip mobility goals ?

🌙This flow has ACTIVE internal hip rotation which is something clinicians ALWAYS check in patients experiencing hip and low back pain, as well as external rotation, flexion, and extension.

🌙Let’s get strong💪🏼

💥FOUNDATIONAL💥

✨Whether you have been practicing yoga or ANY type of exercise/movement for years or this is week one, having awareness of where the low back and pelvis are in space is FOUNDATIONAL and crucial to building stability and avoiding injury!

✨does this mean you need to live with a neutral pelvis? No!!! But be able to use it when needed!

✨Is this meant to take the curvature out of the spine? No!!! The spine has natural curves and we are here to honor those.

✨This is merely a way to begin to bring awareness to these regions and have tools of recruiting the core musculature which is VERY important!

❤️Open up your heart this Valentine’s Day weekend with these chest openers and a SECOND GIVEAWAY.

THREE DOCS teamed up with Athleta to help you show your bod some self lovvveee.

What you get:
❤️1 month custom strength training from
❤️1 evaluation and adjustment from
❤️$FIFTY DOLLAR shop card to
❤️3 months free yoga from .reestore

✨How to enter:
✨Follow , .reestore, and
✨AND tag 3 friends

For 1 additional entry- tag one friend per additional entry
For 3 additional entries- add this to your story and tag us!

Big thanks to the wonderful people at Athleta leawood for their continued support of community health and movement!

🍑Building the b***y?

🍑When studying with exercises have highest glute max recruitment, it doesn’t get better than the step up or lateral step up. Make sure to include these babies in some of your programming!

🍑Will cite article in comments!

❗️An overwhelming amount of you were feeling stiff in the back! Here are my FAVORITES (in addition to strengthening which is a key ingredient that can’t be overlooked) to feeling more mobile in the low back

1️⃣Jefferson curl
2️⃣Jefferson curl with weight
3️⃣Cat Cow with band for biofeedback
4️⃣Thoracic mobility *This addresses the upper back, but more movement here can help feel better ABOVE AND BELOW! *
5️⃣Reverse clamshell *This addresses the HIPS, but more movement here can help the low back!

❗️interested in learning more movements to help restore or amp up your body function? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!

❗️Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!

💥A sweet friend of mine had a low back tweak this weekend that prevented her from doing some of the things she loved for a few days while she recovered. Sound familiar?

💥Here’s what to do when/if this happens to you

1️⃣Keep moving in anyway you can. It really will help I promise. Discomfort is okay. Moving through pain is not advised.
2️⃣Even something as small as a walk will help get the heart rate up during which the body produces more of its own natural opioids to help with the pain
3️⃣SAVE THESE exercises and perform as tolerated
4️⃣I have no evidence to back this one up but I personally love a good epsom salt bath 💧

💥interested in learning more movements to help restore or amp up your body function? Especially low back strength?? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!


💥Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!

🙋🏻‍♀️STIFF ANKLES

🦩It’s not something that seems like it should matter, BUT IT DOES! If your ankles don’t have the mobility, the body will get that motion from somewhere else up the chain!

🦩My ankles do.not.move. Which causes me to drop my chest as I squat. For others it can cause knee or hip issues!

🦩Let’s get those ankles moving so something else doesn’t have to compensate!

🦩interested in learning more movements to help restore or amp up your body function? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!


🦩Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!

💥After you get the pain calmed down a bit (see last post) let’s strengthen!

💥If you don’t have weights at home, use a jar of peanut butter or a soup can for resistance!

💥interested in learning more movements to help restore or amp up your body function? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!


💥Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!

🤸🏻‍♀️Numbness or tingling? Carpal tunnel? Pain holding planks or down dog???

🤸🏻‍♀️I HAD some recent wrist questions so we’re re-visiting these babies.

🤸🏻‍♀️I teach wrist distraction is SO many of my yoga AND boxing classes.

🤸🏻‍♀️interested in learning more movements to help restore or amp up your body function? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!


🤸🏻‍♀️Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!

💥SHOULDER PAIN during chaturanga (eccentric chest work) or push ups (concentric chest work)?

💥TODAY let’s work on some MOBILITY and tomorrow we will work on some stability of the area!

💥PS- don’t have pain but sit a lot? Give these a try anyways😉

💥interested in learning more movements to help restore or amp up your body function? Check out my library where you can sort flows/hiits/mobility + stability by the BODY REGION that is bothering you!


💥Interested in learning more about how to integrate yoga into YOUR life/teachings/ health profession? Check out my upcoming yoga school cohort!