Movesmethod

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Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

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Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

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Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat