Post-Flight Mobility Circuit 2/3: Lower Leg

A post shared by Movement As Medicine (@movementasmedicine) on Aug 8, 2016 at 9:48am PDT Post-Flight Mobility Circuit 2/3: Lower Leg Often when people talk about getting bound up from sitting they focus on the hips and shoulders (for good reason!). But don’t count out the damage immobility does to the lower leg. When seated… READ MORE

Post-Flight Mobility Circuit 1/3: Spine and Shoulders

A post shared by Movement As Medicine (@movementasmedicine) on Aug 5, 2016 at 10:35pm PDT Post-Flight Mobility Circuit 1/3: Spine and Shoulders Travel will wreck your body if you let it. Understand that possessing good movement is a choice. Prioritize your body and you can survive and even thrive no matter how many miles you… READ MORE

Shoulder Girdle Movement Therapy

A post shared by Nicole Delegas (@muscle_mind_movement) on Jun 7, 2017 at 12:31pm PDT Shoulder Girdle Movement Therapy: Shoulder CARS: 📌The glenohumeral joint (shoulder) is a ball-and-socket joint responsible for bringing your arm into a wide range of ranges 📌Shoulder CARS, invented/popularized by @drandreospina are a great exercise to challenge the ranges of the shoulder… READ MORE

Hip (Re)Conditioning – Loaded Hip Circles

A post shared by Movement As Medicine (@movementasmedicine) on May 21, 2016 at 10:44am PDT (Re)Conditioning loaded hip circles This series of progressions is designed to challenge hip movement through some of the developmental phases. Great way to challenge concentric flexion, eccentric extension and rotation simultaneously. Phase 1- Supine. Loaded circles flat on your back.… READ MORE

What Are You Bad At?

A post shared by Nicole Delegas (@muscle_mind_movement) on Dec 1, 2015 at 10:47am PST I came across this picture that I had taken last year of a home made agility ladder that I made in my basement. While I was interning, I sucked so bad at all the ladder drills. I was so embarrassed I… READ MORE

The Landmine Press

A post shared by Nicole Delegas (@muscle_mind_movement) on Dec 8, 2015 at 11:15am PST LANDMINE PRESS: The landmine press is easily one of my favorite upper body exercises. Not only does it build overhead strength. But, it is one of the best alternatives for an overhead movement for people with a history of bad shoulder… READ MORE

Medial/Lateral Hurdles With a Stick

A post shared by Nicole Delegas (@muscle_mind_movement) on Jan 19, 2016 at 11:25am PST MEDIAL/LATERAL HURDLES with stick: While walking and running, we are consistently pushing off one-foot and landing with the other. So, why wouldn’t we train specific for sport and life by practicing single leg movements. Medial/lateral hurdle hops are an awesome lower… READ MORE

5 Things Worth Doing More of in the Gym

A post shared by Movement As Medicine (@movementasmedicine) on May 19, 2016 at 12:53pm PDT 5 things worth doing more of in the gym: Hang – We no longer swing from branch to branch, but there is something magical about putting your arms above your head and holding yourself off the ground. One minute is… READ MORE

HIP Opening Stretch Circuit

A post shared by Nicole Delegas (@muscle_mind_movement) on Mar 1, 2016 at 12:50pm PST HIP Opening Stretch Circuit: 1). Pigeon Stretch: Static external rotation *Hold for at least 30 seconds on each side. 2). Spiderman Stretch: Dynamic external rotation *Start in push up position (hands placed underneath the shoulders) *Place your foot outside your hand… READ MORE

Socks and A Hardwood Floor!

A post shared by Nicole Delegas (@muscle_mind_movement) on May 29, 2016 at 12:09pm PDT Socks and hardwood floors make for great mobility exercises! Here’s a little complex that I enjoy doing when I have limited space and time. Scapular protraction/retraction. We can never get enough retraction. I love these for everyone. Especially athletes that spend… READ MORE

Mindful Walking

A post shared by Movement As Medicine (@movementasmedicine) on May 9, 2016 at 10:40am PDT “Mindful Walking” is an excellent therapeutic pattern to begin waking up the bodies sensory inputs. Movement amnesia is a prevalent condition in the 21st century whether it be in our gait or in our breathing patterns. Often, we are so… READ MORE

Foot Self Care

A post shared by Nicole Delegas (@muscle_mind_movement) on Sep 23, 2016 at 1:35pm PDT “Problems in the upper body vanish as the feet ‘understand’ them” -Ida Rolf Don’t neglect your feet! We trap our feet in shoes all day and forget to give them attention. Here are some easy self-care exercises you can do on… READ MORE