Module Three 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.

Tissue Game Hip Mobility: This is technically position four from the three-way hip mobility series. The technique is a little more difficult, and this exercise is often more painful, so I chose to include it later in the program.

Perform this exercise for 3-5 minutes on each side and focus longer on the more painful side

Spine Rite - Thoracic Spine Mobility Exercise: This exercise is as simple and amazing as it looks. Lie down and let the tool do its work. I suggest 5-10 minutes and even longer when you have the time!

Here is the link to find it in Europe: https://www.amazon.de/-/en/Muscle-Release-Tissue-Massager-Buttocks/dp/B0CS2RXVK3/ref=sr_1_2?crid=115LY7GL9RKIJ&dib=eyJ2IjoiMSJ9.W2LJvUjzOuMuUhiRCthMVNvd0i7L4xx3QH4khBN3h5N2ZdnntUfnWQOw_YkxLwDop714V7y3a7jWkPBvx45BK6ZZFyy-f4tjEcOtYwrEYUJiKahN9dp3FqVQA-8BRorkL7Kz_XCBS4swgrpk_c3PUGyhvV8m1whfD34otR_EU6ddGThztqJJ1N3-K1HOSR-WhUmwXLzZQbmcUCGiXBXXHdK0dT-yHlalRsyP1TQLFu2wUo8VsT59IoFIDwfTKK2hD1wmIjhPtEoIsI1A9u4uccVMVpuLQJlR6TXU6Crg0Qw.asN95LshArWL9tQZt4a0p792GGb_QZN0bWHK4Gwy8T0&dib_tag=se&keywords=(Gelb)%2BPsoas%2BMajor%2BMassage-Tool%2B5%2BPeaks%2BWirbels%C3%A4ule%2BVoll%2BR%C3%BCcken%2BStretcher%2BMuske&qid=1722776742&sprefix=gelb%2Bpsoas%2Bmajor%2Bmassage-tool%2B5%2Bpeaks%2Bwirbels%C3%A4ule%2Bvoll%2Br%C3%BCcken%2Bstretcher%2Bmuske%2Caps%2C202&sr=8-2&th=1

Magic Mike Hip Mobility: This exercise is similar to the psoas release, so similar that it might not be necessary to do both. However, please give it a go and see what you think!

Perform this exercise for 3-5 minutes on each side and focus on the more painful side longer.

Hip Flexor Mobility Stretch: Remember the hip flexor stretch I discussed in week two? This is it! It will be fantastic for some, but it might not be possible for everyone.

Perform this stretch for 3-5 minutes on each leg, focusing on the leg that is more painful and or difficult.

Balcony Groin and Lower Back Stretch: This stretch is amazing! First, you might only feel it in your groin (adductor) and hamstrings. However, this is also a great lower back and SI joint stretch once the groin and hamstrings release and open up

Perform this stretch for 5-10 minutes, focusing on the "piano" part and finding the more difficult spots.

Butt Up Stretch for the Lower Back and Neck: This stretch is a hidden gem for neck pain that often comes from the office. Play around with the different positions and find the ones that work/stretch the best for you!

Perform this stretch for 3-5 minutes or longer, focusing on the areas and positions that feel the best for you.

A Different Achilles Stretch: This stretch is one of my favorites for the lower leg because it finally eliminated my Achilles pain.

Perform this stretch for 3-5 minutes on each side and see how it compares to both sides.