Module One 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.

Psoas Release - 3-5 minutes on each side. You can search for other painful areas and treat them, too. I sometimes do each side up to 15 minutes.

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Hip Mobility Series: Start with the foam roller option first. Move to the 12cm mobility ball option when the foam roller is too soft. Most people feel positions two and three more than the first position.

Do each side (all three positions) for 5-10 minutes total.

Hip Mobility BALL OPTION: You don't need to do both the foam roller and ball option. This option is for people who feel the foam roller is too soft.

Hip Mobility Stretching Series: This stretch used to consist of three stretches, but I have combined two.

Hold the hip opener stretch position "one" for 3-5 minutes on each side.

PLEASE FOCUS on the first position of the "couch stretch" where your hands are on the floor. This stretch is often the most beneficial but sadly overlooked because everyone moves directly to the portion where they come up with both hands on their knees.

Hold each/all stretches for 3-5 minutes each

Breathing Exercise: Your extra credit for the week! Most people breathe wrong and breathe even worse when they are under stress.

Have fun learning to breathe, and try 2-3 sets each day after waking up. This is a great way to optimize your start.