A proper warm up is essential in preparing the body for exercise and decreasing the chances for injury. The sequences below are designed to increase blood flow to the muscles and loosen up the joints. They can be done to prepare for exercise or as part of a daily movement routine.
Total Body Warm Up
This is a simple daily movement routine to warm up the major joints of the body. This sequence can also serve as a warm up to strength training or other forms of exercise.
Lower Extremity Warm up
This short movement sequence makes a great preparation for a lower body workout, or as a preparation for a walk, hike, or run.
Upper Extremity Warm up
This sequence makes an excellent preparation for strength training the upper body and helps to release tension in the upper back, shoulders, and neck.
Shoulder Warm up
This sequence guides you through movements to improve shoulder mobility. It can help improve posture, counterbalance a desk- posture, and decrease chronic upper back, neck, and shoulder pain.
Lower Back Warm up
This simple exercise for the lower back can help release chronic lower back tightness and alleviate pain.
Spinal Warm Up in 13 Minutes
Performed regularly, this short movement sequence can enhance spinal mobility, improve posture, and decrease tension in the muscles along the spine.
Spinal Warm Up in 6 Minutes
Get your shoulders moving with this short movement sequence. Performed regularly, it can enhance shoulder mobility, improve posture, and decrease tension in the muscles in the upper back & shoulders.
The ELDOA postures help to create space in the joints; when space is created, healing can take place, allowing for a decrease in pain. They are an excellent tool for keeping the spine, shoulders, and hips healthy and pain-free.
What is ELDOA?
Join Stacey Stone, ELDOA Practitioner & Movement Specialist as she gives a brief description of what ELDOA and how it can help to improve the function & resilience of your spine. When applied regularly, the ELDOA postures serve as a tool to help your spine age better!
This movement is a great warmup for the spine in preparation for an ELDOA practice. It also serves as an excellent cool- down after a workout of any kind. Most everyone can benefit from this movement as it helps to move cerebral spinal fluid, while improving spinal awareness. *This video is intended as guidance for those who have an established ELDOA practice; it is recommended that you learn the ELDOA from a certified practitioner.
Performed regularly, this posture can assist in creating space in the lumbar spine, helping to decrease chronic tension and/ or pain. *This video is intended as guidance for those who have an established ELDOA practice; it is recommended that you learn the ELDOA from a certified practitioner.
ELDOA for the Thoracic Spine
This simple and effective sequence improves posture, decreases mid-back tension, improves heart health, and counterbalances the effects of gravity on the thoracic spine.
ELDOA Flow for the Neck
This quick ELDOA sequence for T1-2, C4-5 & C6-7 can help create space in the cervical spine to aid in its longevity and resilience. Performed regularly it can help relieve chronic neck tension & improve posture.
ELDOA Express for the Neck
A 40-min. ELDOA based movement practice integrating myofascial stretching for the neck and shoulders. Performed regularly, these postures can help alleviate chronic neck tension & create a stronger, more resilient cervical spine.
These videos demonstrate proper alignment and form.Proper alignment of the body with exercise assist in decreasing muscle and joint strain. With less strain, there is less “wear and tear” on the body…which means less pain and injury, which means a better functioning body with age!
Learn how to squat using proper form to decrease strain on the lower back, hips, and knees. Performed correctly, squats can serve as an excellent way to strengthen the hips, legs, core, and upper back.
Learn how to lunge using proper form to decrease strain on the hips and knees. Performed correctly, the lunge is an excellent exercise to strengthen the legs, hips and core.
Learn how do a plank with proper form as well as how to safely progress the exercise. Performed with proper alignment the plank can help build core and shoulder stability while helping to decrease lower back, neck, and shoulder pain.
This is a safe and effective way to strengthening the hips and lower back. It can be added into a strength training warm up for deadlifts, or as a hip strengthener in a yoga sequence.
The Band Row/Pull
This pulling exercise strengthens the muscles of the mid & upper back to improve posture, decreases neck & shoulder tension, and improves shoulder strength & resilience.
These videos breakdown progressions for a given stretch, allowing them to be adaptable to many bodies and ability levels. They can be done to prepare for exercise or as part of a daily movement routine.
Hip Flexor Stretch
This stretch is a great way to release chronic tension in the thighs and lower back. It is especially beneficial for those who sit a lot, as well as cyclists, hikers, and runners.
This is a simple & effective stretch sequence for the neck & shoulders. It helps to relieve pain & improve posture- and it can be done anywhere, anytime! Try it while at your desk, traveling, at the gym, in the garden or in the kitchen! It’s the perfect compliment to the sinking effects of gravity!
This stretch sequence designed to release tension in the shoulders, neck, elbows, and wrists. It is shown in seated, making it the perfect, short stretch sequence to balance out computer work. It can also be done in standing- as an anywhere & anytime stretch. It serves as an excellent warm-up prior to a workout.
Postural improvement videos
These videos are tools to help you improve posture. When the body is in proper alignment, there is a decrease on all its joints, lending itself to less pain and injury.
Learn how to find an aligned standing posture. By consistently applying these cues you will improve posture and improve spinal longevity!
Balancing the Pelvis
By learning how to balance the pelvis, the spine has a better chance of being properly aligned.A balanced pelvic position coupled with the elongation upward of the spine decreases wear and tear on the spine and help decrease the chances of pain and injury.
This movement strengthens the muscles of the upper thoracic spine, which aids in decreasing neck and shoulder pain and in improving posture. It is helpful in counterbalancing the effects of “desk posture.”
These videos are designed to connect you to your natural, relaxed breath. These practices are offered as a tool to calm your breath & mind, decrease anxiety & stress, and improve your ability to focus on being present in the moment.
Calming 10 Min. Guided Breath Meditation
Relax your body and mind and connect to the calming, nurturing effects of relaxed breathing. This simple practice can be integrated into your day to decrease stress & anxiety, calm the nervous system, and invite a sense of peace into your life. Performed regularly, this exercise can promote peace, wellbeing, and more smiles in your day.