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on 28 February, 2020

Dr. Jen Esquer, PT, DPT, is a Top 40 Physical Therapy Influencer and your personal online physical therapist. Over the years, she has built an audience with more than a 1/2 million followers through viral videos with millions of views helping people move out of pain and back into their bodies.

With social media full of selfies and a lot of redundant pictures and information, there are some accounts that really share some incredible and helpful things, such as Jen Esquer. If you workout and you are not following her, you really ought to be! She shares some incredible tips and exercises on how to become more mobile, flexible and how to reduce pain and avoid/treat certain injuries. Enough talk, check out some of her posts full of knowledge below!

 

 

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| When is the last time you took the time to actually RELAX and FEEL into a range of motion? . I hate to break it to you, but mobility does not improve from the 10 second stretches you do right before you workout or the fast paced and advanced flows that might make it look cool. . Mobility is taking it all in. Sitting in the spots that are sticky and teaching the body it’s safe. Activating into new ranges so you can safely load and add weight in them. This takes TIME. . You want to develop new range? Spend TIME in it. 1-2 minutes of slow breath work, releasing tension and easing the body into new ranges. . You want it to last? Learn to activate within your range. Learn to progressively load into new ranges overtime. Take the opportunity to do it consistently and to do it OFTEN. Especially in those “stickiest” of places. . This mobility flow is an example of something I would do AFTER a workout. I would spend TIME in this positions. Time to breathe, time to feel the restrictions, and time to feel the tension melting away. . Passive stretching is not bad. It’s needed to progress you along the journey. Take the TIME for your body. Even it’s only ONE of these positions each day. . Interested in learning more about how you can better help your OWN individual body by self-assessing your mobility restrictions? Click the link in the bio & dive into The Mobility Method. It takes time to learn your body. But it’s worth the effort to learn, practice, and avoid potential pain and injury later on in life 🙌🙏 docjenfit.com/mobility #docjenfit #move2improve #themobilitymethod @themobilitymethod

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⁉️SPINAL DISTRACTION⁉️⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inversion tables.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Zero gravity boots.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pulleys and any other gadgets…⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do they help?! 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First of all…⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes.⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOWEVER – it’s important to understand what they’re helping with and why.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ During ACUTE bouts of low back pain, can apply distraction to the spine help?⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes!⠀⠀⠀⠀⠀⠀⠀⠀⠀ It helps to immediately decrease pain and reduce symptoms so hopefully you can move and assess further to actually get down to the root cause of the issue.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are using distraction to “fix” your low back pain or coming back to it time after time to “heal” your pain, let’s think about how “functional” that actually is… 🧐⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using distraction to “fix” your pain is similar to:⠀⠀⠀⠀⠀⠀⠀⠀⠀ • getting a massage⠀⠀⠀⠀⠀⠀⠀⠀⠀ • getting an adjustment⠀⠀⠀⠀⠀⠀⠀⠀⠀ • using e-stim⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ None of these are “bad” or “wrong”⠀⠀⠀⠀⠀⠀⠀⠀⠀ They can actually be extremely supportive in the early stages of pain modulation to help get your system feeling “safe” and get you moving again!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Functionally, you WILL be loading the spine.⠀⠀⠀⠀⠀⠀⠀⠀⠀ The moment you stand, you load the spine.⠀⠀⠀⠀⠀⠀⠀⠀⠀ My goal for you is to get you moving MORE.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not less.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If distraction helps to alleviate pain early, use it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ But please, don’t rely on it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s used for symptom relief, NOT injury prevention or addressing the cause of your pain or injury.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Things to help address the cause:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Tapping into the breath⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Finding mobility restrictions⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Addressing strength deficits⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Working through pattern imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Reducing inflammatory foods⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Reducing toxins within the environment⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Reframing mindset⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep an eye out this week as we go over tools to advance loading the spine in a safe and effective manner to gain strength and hopefully, help reduce your chance of injury 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎥: @yonniestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀ GYM: @hvyindustry 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀ #docjenfit ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #move2improve ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #theoptimalbody

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Dr. Jen Esquer Dr. Jen Esquer

 

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🍑MIX UP YOUR LUNGES🍑 That’s all. (Similar to those squats I posted the other day 😉) There are MANY ways to train the same exercise. And when we stop exploring the other planes of motion, our bodies lose the capacity to go into those. This is when pain or injury can happen – when your body isn’t prepared! 💥 . Why? Because we MOVE in all planes of motion on a daily!! You turn quickly when walking forward because someone called your name. Or you suddenly need to dodge something coming your way and turn diagonally. Or because even our foot moves through pronation/supination & our hips have slight internal and external rotation as we walk! . We MOVE! If you stop training in other planes, your body won’t know what to do in those situations and will be more likely to cause injury. . Oh and the arms? Adds a little core action to stay in that plane 😉 . GUESS WHAT RANGE IS MOST LIMITED FOR ME?!👇 . So, go ahead. Try it out. Mix it up. . 🔑Keys to remember 🔑 – Keep your knee in line with your second toe – Hinge from your hips and reach the booty back (the intention of these lunges are the hips, not the knee) – ONLY turn as much as your mobility can handle (at the foot). Do NOT force range that is not there. . Experiment. Explore. And then leave a comment and let me know how it feels 😉 #docjenfit #theoptimalbody #themobilitymethod

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✨IMPROVE YOUR SQUAT IMBALANCES ✨ Let's start some controversy! Jk. Not my intention 🙅 So, let's keep an open mind as I explain the concept of the 7 way squat – a gem from @grayinstituteofficial 🙏 We move in all planes of motion throughout the day. If we can prime the body to accept load through all planes, we decrease the incidence of injury. . Importance of the different planes: 🔷 Sagittal Plane Squats: keep the back heel down and load from the hips into both legs. Your ankle mobility will likely limit your range. If you have good range, your knee might pass the toe. Now you're preparing the body for stairs and curbs. 🔷 Frontal Plane Squats: make sure the knees remain in line with the 2nd toe and only bend as low as the hips can tolerate. Important when picking up/moving tables, boxes, items larger than shoulder width. 🔷 Transverse Plane Squat: keep Knees in line with big toe with internal rotation, but don't let them collapse together. Important for pivoting and turning – especially in sports! . 🔸Start with NO weight and NO shoes (or @vivobarefoot shoes as shown here 😉 – Discount code: DocJen) 🔸Be mindful of form, keeping the pelvis neutral and core engaged 🔸Don't FORCE depth! I go pretty low but you know… mobility 😜 And working through my own natural compensations! . Tag someone who wants better hips, ankles and knees!! #docjenfit #move2improve #theoptimalbody #themobilitymethod

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| MOBILITY MONDAY | Hip Warm-Up 🙌 . Mobility is the ability to move through your available range of motion. Whether it’s passive or active, I believe they’re BOTH important. The difference comes in knowing WHEN to program them into your days and workouts. . This is an example of how you can actively move through: 🔸Hip Rotation in the Joints 🔸Soft Tissue Range 🔸Tension of Loading in various Ranges . Here’s the thing: ‼️WE ARE ALL SHAPED A BIT DIFFERENTLY‼️ . That’s right. Even our hip sockets, our pelvis, the head of our femurs, the angle in which the head of the femur rests in the socket, and the depth of the socket joint itself! . ALL OF IT! You are unique. Treating your body that way is key 🔑 . Explore these movements. Modify as needed. See what works for YOU! And watch the cues as I go through 😉 . OH! And I might’ve announced that I’m a new CHALLENGE COACH for @oxygenmagazine !!! 😱🥳 So incredibly honored and excited to lead a badass group through 90 DAYS of a full mobility, core, and strength workout with DAILY plans AND 40 recipes cultivated by my best chef around @drdomdpt 😘 . Use code: DRJEN20 for $20 OFF to join my team and let’s DO THIS!!! 🔥🔥🔥 LINK IN BIO👆 #docjenfit #move2improve #oxygenmagazine #oc6

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BODY GOALS FOR 2020 💪 Swipe through to see what I’ll be working on this year 👊 AND I’ve included some of the exercises I’ll be including (last two slides) to build my strength for these! . Here’s the thing about “physical/body goals”. All too often we focus on the EXTERNAL aesthetic of what a result “should be.” These are often based on comparison of how others look and the “#bodygoals” you want to attain. . I’ve been there. Often times not even comparing to another, but comparing to how I looked as a gymnast. Or when competing in calisthenics. Or worse… when I had a twisted colon in 3 places and couldn’t eat for a week 😳 Yes. I’ve been there. Comparison and physical aesthetics is a hard situation to overcome. And often times a daily practice. . So, here’s my practice for YOU this year. Rather than focusing on an external result or aesthetic physical goal you want to attain this year, why don’t we focus on a physical goal based on strength, mobility, or even pain free movements! . For me, I am committed to press handstands from my bottom and a human flag! Why? Because they make me feel STRONG and MOBILE in my body 💪 . This whole Instagram community grew for me in #calisthenics It was THAT community who pushed me beyond what I thought was physically possible since quitting gymnastics at 16 years old. They helped me prove to myself that I can continue learning and growing within my body and that my body was capable to adapt to new skills. . So, what are YOUR physical goals this year?! Don’t let your age hold you back. Don’t let your friends, family or doctor tell you something isn’t possible. I’ve seen friends get splits in their 50’s. Clients achieve handstands in their 60’s. And friends compete in gymnastics in their 50’s. It’s possible. Be consistent. Find your journey. Explore your body! . I absolutely love wearing my @fabletics and KNOWING that I’m involved with a community of women who have very similar mindsets. Grab your @fabletics gear (2 leggings for only $24 when you sign up as VIP) and let’s MOVE!!!! We have some goals to achieve this year 😉 Click the link in my bio and get yourself geared up to move 👊 #move2improve #docjenfit #fabletics

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| SLEEPING POSITIONS | Here by a very POPULAR request, I bring you how to create better “positions of ease” for your sleeping pleasure 😴 . Save it. Share it. Comment below which one is your preference!👇 . Before you start swiping to find which one is for you, listen to the first video‼️ . THERE IS NO ONE PERFECT SLEEPING POSTURE 😱 . That’s right. And if you’re waking up with CONSTANT aches and pains, sure, these positional tips (and all the pillows) can help ease some tension. But primarily… what does your day look like?! Are you breathing, meditating to reduce stress? Are you doing your daily mobility? Are you working out? Moving, loading and training your body? . Sleep is important and how you sleep can play a role. But don’t forget about the other 16 hours of the day. This is key 🔑 Beautiful camera work by fav @drdomdpt 😘 #docjenfit #move2improve #theoptimalbody #themobilitymethod

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| 50% DISCOUNT ENDS TONIGHT | Here’s what this discount gets you for only $9.99 for your 1st month: ✨4 NEW functional HIIT workouts (remember, you can always shorten rounds or increase time according to what your body needs!) 🔸16 minute workout 🔸22 minute workout 🔸30 minute workout 🔸30 minute workout ✨4 NEW mobility flows 🔸Spine specific mobility flow 🔸Upper body specific flow 🔸Lower body specific flow 🔸Full body mobility flow 🔶4 NEW core stability workouts 🔸Ranges from levels 1-4 🔸Verbal and written cueing ✨Mindset tools 🔸Begin to understand the neurological connection between mind and body 🔸How do adapt and use it to modulate pain and realign posture ✨Private Facebook Group for accountability and support with like-minded people ✨NEW WORKOUTS ADDED EVERY 30 DAYS✨ . The point of all of these? SO YOU CAN FIND WHAT “OPTIMAL” MEANS WITHIN YOUR OWN BODY. I will be your guide. I will cue you. I will educate you. Yes, we will move, sweat and open up those restrictions, but ultimately, I hope you walk away (or stay in 🤗) having LEARNED about your body. . So, dive in. Experience your first month with me and this incredible community and let’s move & grow together 💕 . You in?! . Here’s what one person has to say: “As for the Optimal Body, the motivation is to continue exploring and learning (learning and understanding is important!). I have never been much of an athlete, but over the past couple of years I have developed a taste for exploration in this area of life. My endurance is unspectacular, however, I have nobody to impress, but myself and that's liberating. I enjoy Dr. Jen's positivity, explanations and guidance AND I love the approach where there are lots of medications for any capability level, so that truly anyone can participate, benefit and grow, injury free. All of the above are super important and irresistible to me." – Maria 🙏 . Watch me on your computer, share it to the big screen, or watch it from your phone (app available in Apple store and SO CLOSE to release of Android!! Just finishing up final approvals!!) . PROMO ENDS TONIGHT! Use code “COMMITTED” at checkout 👊🔥 @theoptimalbody

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💥RELIEVE LOW BACK PAIN💥 SWIPE FOR PART ✌️ & 3 Relieve = symptom relief. Will these help with low back pain? Most likely, YES 🤗 Will these address the CAUSE of what started the low back pain so it doesn’t comes back? Most likely, NO 😱 . True healing comes in diving DEEP into the body to unpack weakness, restrictions, instabilities, and compensations. If you’re ready for some TRUE healing then click the link in the bio & get signed up for our monthly membership already! Learn the tools your body needs to improve strength, build true core stability and improve mobility 🙌 Use code: “committed” for 50% OFF your first month. Promo ends FRIDAY! https://www.docjenfit.com/theoptimalbody/ . Remember, there is NO “one-size-fits-all” plan, but these exercises can provide quick relief from symptoms with many of these exercises. . Now back to all the breathing in this Part 1️⃣. Why? When we’re in pain the first response our body wants to do is PROTECT itself. In response to pain, the body tends to create a “guarding” type of mechanism where your muscles get tense and tight. Think… you turned the corner and someone scares you! 😱 Now, imagine doing a lesser version of this mechanism alllllllll throughout the day in response to your low back pain! Especially if you’re having any radiating symptoms down the legs or bottom. To combat this, I highly highly recommend coming back to your breath. . Exercises don’t need to be fancy to be EFFECTIVE. And believe me – your breath WORKS 👌 . Remember, pain is NOT bad. Pain is needed and necessary within the body. It is merely talking to you and signaling something needs to be addressed. Listen to it. Then be aware that this pain is your symptom. Not the cause. . Continue to listen and learn what is needed for your individual body. We are all beautifully unique 💕 . Try these out next time you feel back pain & TAG someone currently experiencing back pain. #docjenfit #move2improve #theoptimalbody

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| Move from your axis point. Passive vs active? Mobility vs stability? . Stop focusing on this or that and just move, explore, and open your body. . Day 3 of #StrongMobileFree Challenge is almost bringing me to tears. It’s been so fun to read what has been opening up for people and to MOVE with this incredible community. Thank you for trusting me. Thank you for giving me your time. I’m excited to see what you continue to learn going into the weekend!!! 2 MORE DAYS!!! 🎉 . Care to join? It’s NOT too late to join. Click the link in the bio & MOVE YOUR BODY! TONS of education. ALL the movement. Oh. And it’s free 🤷‍♀️ Sign up now and get access to days 1-3. Only 2 more days left to access the challenge for free! 🤗 https://www.docjenfit.com/smf2020/ #move2improve #docjenfit #theoptimalbody

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| If you’re catching on (which hopefully you are…) there’s a THEME this week! Is something truly TIGHT that you feel the need to increase “mobility” and needing to STRETCH it over and over again… OR Is something ELSE in your body actually UNSTABLE and demanding tightness in your body to help stabilize you?! 🤔 . I’ve been discussing it all week. And today, is one of my favorite ways to demonstrate HOW this happens and WHAT you can do about it. . Because of this concept, I’ve literally been able to get people to touch their toes in less than 5 MINUTES using these tricks & tips. . Now, remember, will neurological trickery be a lasting response?? No. But it will open your eyes. Do you really need to keep smashing into your tissue with foam rollers, massages and stretches? OR Do you need to increase stability in other areas? . You be the judge 😉 . Also, don’t forget the FREE CHALLENGE is happening NOW and we explored into hip flexors, hamstrings, core, glutes and MORE in DAY 1!! LOVED seeing what everyone is learning and opening up to!! 🤗 It is NOT too late to join!!! Click the link in the bio & come learn mobility and stability in daily workouts with me for FREEEEE!!!! https://www.docjenfit.com/smf2020/ #strongmobilefree #docjenchallenge #docjenfit #move2improve #theoptimalbody

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| Are you down dogging (probably not a thing 👀), hanging, handstanding or overhead pressing into positions your body isn’t prepped for? . Sure, we can do child’s pose, distract the shoulder with a band, or lie over a foam roller to open up the back, but unless we understand what we need to do within our bodies to actually create true CHANGE, a temporary stretch, or smashing into a range our body doesn’t know how to create on its own won’t really do the job. . Stick about for the knowledge bombs, tips, and exercise for today’s video because I KNOW it can be so helpful to begin to understand if you try it in your own body! . Remember, gathering concepts, theories and seeing exercises CAN be helpful, but nothing is ever as powerful as TRYING it in your own body. I highly, HIGHLY recommend signing up for the FREE challenge that begins TOMORROW!!!! . We’ll be going through mobility flows as warm-ups AND cool-downs. We’ll be tapping into strength, stability, core, breath, and TONS of education so you can get to know your body a bit better. . JOIN US! LINK IN BIO 🙌 https://www.docjenfit.com/smf2020/ #strongmobilefree #move2improve #theoptimalbody

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TIGHT HIP FLEXORS?! 😫 What if they are actually weak?! 😳🤔 . The main hip flexors include: 🔸Psoas 🔸Iliacus . However, there are many other muscles that also assist in hip flexion! In order to truly address them, we must focus on executing techniques that will aide in effectively stretching AND strengthening them! . Ever almost miss a step and your toe catches the edge of the step and it causes a pull in the front of your hip?! No? Just me? 👀 Well, that sensation is your hip flexor suddenly having to kick on as it’s being pulled LONG so it can get your foot in the step and keep you from falling on your face! If you ever feel a sharp pull in the front of your hip, that’s your hip flexor telling you it might actually be WEAK in that lengthening position! . So, how can we combat that? Strengthen it! Focusing more on the ECCENTRIC (lengthening) phase of the exercises and building strength through length 💪 . Notice a common theme happening through all these videos as well: 🔑POSTERIOR PELVIC TILT🔑 . In order to bring the knee as high as possible and avoid compression into the hip joint, starting in a posterior tilt will improve range of motion AND keep you from cheating through extension on the way down 😉 (Remember: the goal is to control it to YOUR full range of motion) . We tend to blame the hip flexors for A LOT. Overworking? Tight from sitting? But are you actually even paying attention to them and working them?! Often times we fall into the trap of ONLY working glutes and posterior chain and completely forget about how essential it is to ALSO pay attention to the front of the body! . In fact, in order to get those glutes to activate the way you want while running or sprinting, you MUST have that hip flexor strength and control. Still running like a 3 year old kicking your legs behind you?! Focus on these and drive that knee up SO THAT the opposite leg can extend back & fire the glute! 🔥 . Tag your friends who love to mash into those hips so they don’t miss out on the real gems!👇 #docjenfit #move2improve #themobilitymethod

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HIP FLOW 💕 #mobility . Some cues to keep in mind: 🔸Make things MOVE – actively 🔸Be HONEST with your movement – are you moving from your intended joint or compensating for larger movements through the spine? 🔸It is OKAY to allow the knee to pass the toe – just know your intention of the movement. For example, I did it to stretch into ankle dorsiflexion. 🔸Don’t FORCE range your body doesn’t quite have yet. Pigeon pose doesn’t HAVE to be a perfect 90 degree position if your body does not have the range. Allow the body to find it overtime. 🔸Move SLOW – this video is sped up 4x 🔸BREATHE – through the abdomen, ribcage, and up into the chest. Create a 360 breath pattern. Release the belly and let it naturally move. . All it takes is 5-10 minutes/day. Your body is working for you 1440 minutes/day. Take the time. Your body is so worth showing some love to 🙏 #docjenfit #themobilitymethod #theoptimalbody . 🎶: Superficial Love – @itsruthb

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| Okay, that’s not really what it’s called, but that’s what we’ll be using tonight to demonstrate how to find your deadlift form. . So, grab a long band (search “Pull Up Assistance Band” on Amazon) and listen you 🔊 (or read) . BASIC CUEING TO KEEP IN MIND: 🔸A narrow stance will require a bit more range of motion in the hips (as shown). Otherwise, lessen the depth of reach, or increase width of stance. If your back ends up rounding to allow you to reach for the ground… I’d recommend one of the other two options. Not to say that a flexed spine is “bad”, it’s just a different intention of exercise 😉 🔸Though the hips will move (bend) the majority of the way (more than the knees), the shoulders will still be a bit higher than the hips, the hips above the knees and the knees over the ankles. Think “booty back” and “back straight.” Honestly, I could afford to bend a little LESS from the knees in my wonderful demonstration 😜 🔸Band (and weight) at mid-foot! Not only does this keep the weight more balanced over the base of support, but it promotes better engagement of the lats when when holding a kettlebell, barbell or dumbbells. 🔸Push away from the ground! Ground those feet, press away from the ground and squeeze that booty at the top. Avoid the excessive lumbar extension (again – different intention for different exercises). . Body awareness is KEY for relieving stress, tension and pain. It’s one thing to move, it’s another to move with intention 👌 . Another great use of the band? A WARM-UP! . I’ll touch base on another cue for more of the anterior (front) chain tomorrow! . If you’re ready to learn MORE about the body from me in a FULL 5 DAY CHALLENGE, drop a 🙌 below and find out more in stories. We’ll be going over MOBILITY, STRENGTH, CORE and moreeee!! Let’s do it 👊 (Link in bio 😉) #docjenfit #move2improve #theoptimalbody #themobilitymethod

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| That last mobility challenge with the shoe went CRAZY! Yay!! So fun. Loved seeing everyone participating and trying it out!! . Now… let’s access… What went wrong? How is that hip range of motion? . Yes, it’s a longer video than usual (7 minutes) but it includes a self-assessment for nearly every motion of that hip! As well as closed captions for those who don’t listen with sound👂 . TEST YO-SELF!! What range is most restricted??? Tag your friends to learn too! . And of course, if you’re ready to dive in further and learn more about your entire body as well as be provided with TONS of tools to start releasing that mobility and opening up the body, don’t forget to check out @themobilitymethod and get yourself lifetime access so you can continue learning!! 🙌 #docjenfit #move2improve #themobilitymethod #hipmobility

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✨BALANCE YOUR SYSTEM✨ After this week of feeling sick and not moving as much, my body was needing some movement and recovery 🙏 . Though it may be hard to spot with these, but these exercises can help reset the system, realign your torso and bring more breath into the body 🙌 . Don’t forget to explore what your OWN mobility routine might look like through The Mobility Method 🙏 Promotion for 15% off ends tonight! Code: GRATITUDE Link in bio👆 https://docjenfit.com/mobility/ . 🔶FIRST EXERCISE: don’t be surprised if you feel a couple cracks & pops through the front of the chest and along the upper spine. Remember, manipulations are just quick neurological resets through a negative pressure release of air but can help to immediately increase special awareness and remind your body of it’s full mobility capacity. Think of pressing the hands into the back as you round in the upper back/low neck and pull the shoulders forward. Move slow through resistance. Then reverse into upper back extension as you keep the elbows to the sides. Move slow. Move purposeful. 🔶SECOND EXERCISE: spinal roll-downs. Think one segment at a time. Like peeling down a wall. Slow. Controlled. Relaxed. 🔶THIRD EXERCISE: knees bent as needed and hands higher or on a low table. Stretch into the hamstrings with spinal extension. Full both extreme motions of flexion & extension. BOTH are crucial. 🔶FOURTH EXERCISE: double whammy. Big toe stretch AND effective breathing. Notice when I lean back by breath goes vertically and I lose the alignment from the neck, diaphragm and pelvic floor. As I shift forward, notice the breath becomes fuller as I breathe into my low ribcage and into my back. Breathing #goals for a better functioning pelvic floor. 🔶FIFTH EXERCISE: improved shoulder mobility = improved thoracic mobility. And vise versa. Work them both. 🔶SIXTH EXERCISE: scoot that booty to a wall and BREATHE. 5 minutes. . Give your body some love and try these out. Then, continue giving your body that love and dive deep in The Mobility Method 💕 (Link in bio) . 🎵: @sarabareilles – Hercules . #docjenfit #move2improve #themobilitymethod

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| Let’s play a game! How many times do you see me change positions?! 🤔😜 . In all honesty though, if you want the key to pain relief it’s this – CONSTANT, VARIABLE MOVEMENT!!! . Before you get angry at me, I completely understand that your work space probably doesn’t allow you the ability to move around like this, sit on the ground, or wear workout clothes (mmm my fav 🤗), so I will provide some more recommendations you can do in an office space as the week goes on. ✨But let me ask you this✨ Can you set an alarm…. To stand? To twist? To walk? To kick your shoes off under the desk and give your toes a little freedom? (As long as they don’t smell 🤭) . Pain relief does NOT come by finding the ONE perfect exercise, the ONE perfect posture, or the ONE stretch. . It comes by consistently and constantly moving into your body, addressing restrictions you must become aware of, and creating the environment to help your body be the best it can be, even at work! . Receiving all the messages today from DAY 1 of the #GratefulForMobility Challenge has been SO incredible. It is proof that it IS possible to relieve pain, reduce stress and tension, and feel GREAT in your body in just 10 MINUTES when you actually take the time to learn and address your body. IT. IS. POSSIBLE!!! . Just scroll through that hashtag and read what some people are saying. It’s incredible. So if you haven’t yet, JOIN US! It’s just 7 days to move through mobility within your entire body, and all it takes is 10 minutes/day. Click the link in my bio to join! https://docjenfit.com/grateful/ You won’t be disappointed 🙌🙏 . Also – shoutout to two companies that I don’t only use daily, but I’m using here in this video AND they are gifting FREE PRIZES to a couple lucky winners from the challenge!!!! I used the @tuneupfitness #CoregeousBall to find some sweet relief in my back while sitting on the ground and I used the @fully_us Tic Toc chair as well as the Balance Board (which I get a bit too crazy with at the end of the video 😜) when I am at my desk! . Move Daily. Move Often. And I hope I see you in the FREE mobility challenge this week ✌️

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