Movesmethod

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Crawl and floor work start with four wrist drills, ten rocks each. One, palms flat, fingers back, rock forward and back. Two, backs of the hands down, knuckles to the floor, rock. Three, palms flat, fingers forward, lift the heels of the hands. Four, fists on the floor, rock over the knuckles. Two minutes, before every floor session, starting tonight. Save this for the four wrist drills. #movesmethod #wristmobility #deskjob #mobility #movementculture #crawling

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Getting off the floor, kneeling and the deep squat go one avoidance at a time, and nobody notices until an ordinary day asks for one. A body keeps what it uses and quietly hands back the rest. The method puts the avoided moves back in the day, a minute each, until none of them need thinking about. Comment the movement avoided the longest. #movesmethod #mobility #movementculture #floorsitting #deepsquat #jointhealth

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Mobility in the upper back goes one way all day, forwards over a phone, and backwards never gets asked for. The chest drops, the shoulders roll in, and the neck takes the strain the back gave up. Sit tall, hands behind the head, elbows wide, lift the chest and look up, ten slow reps, hold the top for three breaths. Every night before bed. Save this, ten lifts before bed. #movesmethod #upperback #deskjob #mobility #movementculture #rangeofmotion