alignment, back, balance, change, coaching, exercise, habit, healing, inury prevention, live better, low back pain, mobility, move, pelvis, physical freedom, posture, sitting, stress relief, stretch, warmup, wellness

Open Up Your Squat Range of Motion with these 2 Mobility Movements

I’m not one to speak in ultimatums, but here is one thing that you MUST DO EVERY SINGLE DAY. And that is;

Move Your Body & Joints in their FULL range of motion

If you don’t use it, you lose it… and the last thing you want to start losing is your ability to move without pain, restriction, or needing to pop pills every morning with a stiff lower back, shoulders or knees.

The only real way to ensure that you will stick with this new habit (or any new habit, actually) is to make it a RITUAL in your every day living. Before learning what these cool frickin’ moves actually are, I want you to be strong willed in deciding when will work best for your schedule, and then MAKE THIS a solidified part of your schedule.

  • First thing you do when you wake up before leaving your room, only after using the bathroom and sipping some water
  • The last thing before snuggling into bed at night
  • On your lunchbreak (as long as you won’t rip your pants)
  • After a LONG commute (45+ minutes of seat time)

I don’t want to dive into a tangent on sitting, but if you want to see some of my rants real educational material on sitting, how to reverse the dangers of sitting, check out any of the links below.

Stand Up for Your Health: Why Sitting is Not so Relaxing in the Long Run

Turn on Your Butt with Kick-Ass Kettlebell Moves

The Hip Hinge: The Foundation of Function and Strength

Move + Breathe – Stress = Freedom (Part 2)

What’s the Deal with Your Butt Muscles?

Butt + Back = BFF’s 4 Life; Train them Together to Be Stronger than Ever

Just because… Isn’t it just beautiful? Appalachian Trail: Pawling, NY

Here are 2 mobility drills I love to put into warm-ups here at @orcaempirefitness that are a great return on time invested. Welcome to the Kneeling Compass Lunge & the Quadruped Rock Back

Kneeling Compass Lunge

It is a combination of pelvic strength & stability with total lower body mobility (hips, groin, quads, knees, ankles; the whole gang!). 3 Tips to get the most bang for your buck om this exercise are:
1) Bring your Belly Button in the direction of your big toe
2) Maintain a tall Spine(imagine balancing a book on your head)

Quadruped RockBack

If you look closely at the body alignment, this is EXACTLY how a squat looks; long spine, loaded toes, & full flexion of the hip and knee. Because of this, it is a movement that will help you access those ranges of motion in your lower body WHILE bracing (or activating) your core and upper body… This WILL translate into your workouts that involve any squat style because it is ‘greasing the groove’ on what the ideal movement pattern is.

Add these into your next workout to see what they can add to your body health!

Did what you just read make your day? Boost your mood? Bore you entirely? Either way, you should share it with your friends and/or comment below!

If you are looking for Personalized coaching, fitness or routine tips, connect with me on social media for more lifestyle optimization geared content:





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