Moves

 

This is an encyclopedia of the basic foundational movements that I teach my clients and students. This list is not exhaustive, nor do my instructions offer complete, detailed cues for how to execute these exercises. Here you will receive broad strokes intended to remind, inspire and get you moving in the right direction.

I have allowed "mess ups" to remain in my videos ~ places where I waiver, misstep, make a strange looking face ~ because I want to show that learning and practicing movement is an ongoing, non-linear process. Like all of life, becoming stronger, healthier and more connected to our bodies is a journey we undertake not a destination where we finally arrive.

I am just beginning this portion of my website, so check back in the coming weeks and months for more.

Corrective Moves are intended to deepen your awareness, to improve your motor control in small movement patterns and to strengthen the deep, intrinsic musculature of your joints. Practice these moves as part of your embodied exploration, as part of a dynamic warm up or on their own (every day!) until you are able to incorporate the targeted musculature and movement patterns into the bigger moves and lifts as well as into your daily life movements like walking, carrying, getting up and down from chairs and the floor.

Strength Moves are basic strength exercises to master and progress through adding load with dumbbells, kettle bells, a barbell, a sandbag, a bucket of bricks or whatever tool you have available. The basic rule of thumb for these movements is to choose a weight that is heavy (for you) and allows you to perform 5 - 10 repetitions.


CORRECTIVE MOVES

These are listed in alphabetical order with under broad body part categories. Click the name of the move for a video.

FEET

Kidney Bean Feet

Heel Raises

HIPS & KNEES

Baby Wants to Stand: Hip and knee alignment, hip strength, grounding, developmental movement pattern, gait

Bench Squat: Hip mobility, hip strength, hip hinge movement pattern, squat preparaion

Clamshell and Charleston Kick: Hip mobility, hip strength, gait, balance

Kidney Bean Feet: Feet alignment, knee and hip stability

Lower Body Alignment Points: Hip, knee, ankle and foot alignment, gait

Pelvic Teeter Totter: Hip, knee, ankle and foot alignment, hip strength, grounding, gait

Shin Box: Hip mobility, low back mobility

Side Lying Hip Lateral Rotators: Hip mobility, hip strength, gait, balance

Side Lying Hip Rotators on the Bed: Hip mobility, hip strength, gait, balance

Supine Hip Rotators: Hip mobility, hip strength, gait, balance

SHOULDERS

Scapula Pull Up: Shoulder mobility and strength, grip strength, motor control

Upper Body Alignment Points: Ribcage, neck and shoulder alignment, breathing


STRENGTH MOVES

The are arranged in alphabetical order under broad movement categories. Click on the name of the move for a video and explanation.

DOUBLE LEG

Air Squat

Dumbbell Squat

Goblet Squat

SPLIT STANCE & SINGLE LEG

Alternating Reverse Lunge

Reverse Lunge to Balance

Split Squat

PULL UP & ROW

Self-Assisted Pull Up

PUSH UP & PRESS

Half-Kneeling Overhead Press

Waiter Press