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Ankle mobility plays a crucial role in functional movement, athletic performance, and injury prevention. It is pivotal in routine activities like walking, running, jumping, squatting, and even simply standing. In functional movement, good ankle mobility allows for proper biomechanics and reduces the risk of compensation. This compensation can easily lead to injury not only in the ankle, but in the knee and hip as well. No matter your level of athletics, improved ankle mobility can increase your agility, speed, and power output. A greater range of motion allows for an increase in force generation and better overall efficiency in movement. This ankle mobility will facilitate proper technique in large muscle movements like squats and lunges, increasing your overall strength! Dynamic movements and changes in direction will most definitely cause injury without good ankle mobility. With proper mobility, the joint can absorb forces efficiently and distribute the stress equally throughout the lower body. This will all help to prevent overuse injuries in other parts of the body, along with strains and sprains. Check out our exercises and make sure that ankle mobility isn’t a risk for you!

✨️ Save This Shoulder Warm up! ✨️ Shoulder Stability vs. Mobility Do you know the difference between shoulder stability and mobility? Does your shoulder feel “loose” in certain positions? Do you avoid overhead movement due to your shoulder feeling “locked”? Keep reading and learn the differences and importance of both! - Shoulder stability refers to the ability of the scapula to maintain its proper position and alignment during shoulder movements. It involves the coordination of muscles surrounding the scapula to provide support and control to the shoulder joint. Without adequate stability, the shoulder joint may become susceptible to injuries and dysfunction. - Shoulder mobility refers to the ability of the scapula to move through its full range of motion. Proper mobility allows the scapula to glide smoothly along the rib cage, facilitating optimal shoulder movement. Adequate mobility is essential for activities that require reaching, lifting, and rotating the arms overhead. Try out this sequence of exercises to increase both your stability and mobility through the scapula and posterior shoulder!

Are you unable to maintain upright posture when standing on one leg? Do you collapse to one side? Sounds like you need to strengthen those obliques! The obliques are essential for trunk stability, mobility, and functional movement patterns. They assist with rotation of the trunk, lateral movement of the spine, and postural support - especially preventing the body from collapsing during single leg movements. Incorporating exercises that target the obliques can help strengthen and tone these muscles, contributing to improved posture, core strength, and overall athletic performance. Try these exercise progressions and see how you can improve!

"Do squats like this," they said. "They are easy and are good for your legs," they said. The truth about squats is that they are crucial for functioning in daily life and for maintaining independance. The myth about squats is that there is no one single proper form, and your squat form will vary based on these 4 factors: 1. Knee Joint Strength and Range of motion. If squats hurt your knees, take depth off of your squat by squatting at a bench or chair. Once your legs get stronger, your knee joints will be able to load deeper. 2. Hip Mobility. If squats hurt or compress your hips, try taking a wider stance and turn your toes out slightly. If adjusting your leg width and foot direction makes squats feel more comfortable, roll with it! 3. Spinal Mobility. If you find yourself collapsing your trunk forward while squatting, this is the modification for you. Adding resistance to your lower back acts as extra support for the spine and helps keep a strong posture. Once your core gets stronger, your squat postrue will improve. 4. Heels Elevated Squat. If you feel stuck in your squat position without pain at the knees or hips, this modification is for you. Elevating the heels provides more range through the ankle joint, allowing you to squat deeper. Even if you don't have trouble with your squats, adding in different squat modifications to your fitness program is a great way to prevent injury!

✔️Posture Check✔️ We all know that we spend too much time on our devices, and that is not going to change. The harsh reality is that every day in this slumped computer position is causing detrimental changes to the thoracic curve of our spine. The one thing we can change is how we treat our bodies after long days behind the screen. These 3 posture stretches are designed to be done at the desk! No equipment needed, so no excuses! Give these thoracic stretches a try - your posture will thank you!