MOBILITY & STRETCHING COACH - Alisa

✨The key hip action in Pigeon Pose is external hip rotation, which is when you roll your inner thigh outward. This is done by bending the knee, which creates more space to open the hip. 📌If this pose is too difficult you should start with 90/90 stretch and progress from there. The move is slow and controlled (the video is sped up), and can be done daily to open up your hips, your knees might not touch the floor if you have limited hip mobility, but with time and exercise routine it will improve! ✅ Save, share & try! #pigeonpose #hipopener #hipmobility #pigeonstretch #hipstretch #hippain #hiprehab #beginnermobility #beginnerfitness #mobilityforall

📌Tag someone who would love this! ✨FREE 30 days Mobility Challenge. Send me a DM with words I’M IN and I will send you the link or you can find the link and subscribe to my YouTube channel from my bio. ✅ Start January 2, 2025 ✅ 30 Beginner Friendly Routines that are 10-15 mins long. ✅ Designed to improve your joint strength and range of motion, muscle length and strength, improve flexibility and mobility. #flexibilitytraining #mobilitytraining #flexibilitygoals #jointhealth #jointmobility #stretchingexercises #mobilityroutine #morningroutine #stretchingroutine #bodyweightworkouts #bodyweighttraining #functionalfitness #flexibilitychallenge #mobilitydrills #mobility #pilatesworkout #injuryprevention #fitnesschallenge #30dayschallenge #fitnessjourney #fitness2025

✨10 Moves To Ease Your Entire IG Tract✨ I hope you all had a lovely Christmas, I put together 10 moves for those who feel bloated, have some discomfort or want to improve digestion. These will help to aid digestion through dynamic flow that jump-starts the cardiovascular, metabolic and digestive system via poses that expand the vital organs, massage the stomach, and wring out the intestines. This makes way for detoxification and the healthy movement of gas and food through the gastrointestinal tract. 1. Thread The Needle 2. Single leg low lunge into standing hamstring stretch 3. Cat/cow exercise 4. Downward facing dog to cobra to child’s pose 5. Seated side body stretch 6. Bow pose 7. Cross body stretch 8. Lying down crossed legs stretch 9. Helicopter Stretch 10. Double knee torso rotation You can choose to do just several moves from these or do a few repetition of all 10. ✅Save & Share #mobilitytraining #digestionsupport #digestivehealth #dailymovement #digestion #movementismedicine #lowimpactmovement #yogastretches #stretches #stretchingroutine #mobility #moveyourbody

🎄Family Christmas Challenge🎄 Can you step over the broom and is it true that men struggle with this challenge? For this week’s Mobility Monday I have a new challenge for you try. Stepping over the broom without loosing the grip, shoulder dislocated exercise not necessary but a cool addition to this mobility challenge. Let me know in the comment how it went👇🏻 #mobilitychallenge #fitnesschallenge #broomchallenge #mobilitytraining #flexibilitytraining #mobilitymonday #christmasgames #christmasfun #funchallenge

📌WEAK GLUTES = LOW BACK PAIN ✨This variation of glute bridge works magically for strengthening your glutes, hips, hamstrings, quads, adductors, core stability and strength, because you need to balance on the foam roller the hard-to-reach muscles are also activated!! If you are a BEGINNER start without a foam roller, once you feel confident try with. ✨10-12 reps x 2-3 sets ✨ This is also a great exercise for all those with knee pain, as it will strengthen knees! Why weak glutes lead to low back pain? When glutes are weak, the lower back has to work harder to support the body, which can lead to stress, pressure, and tension. If gluteal muscles are imbalanced or too tight, it can lead to pelvic misalignment. Your glutes are weak if you sit a lot for work, muscle imbalance in the body, not activating them properly during your workouts. #lowbackpain #lowbackpainrelief #lowbackpainexercises #glutesactivation #glutebridge #jointpain #jointmobility #glutestrength #lowimpactworkout #mobilitytraining #physiopilates #injuryprevention #bodyweightexercises

👊🏻You started doing these exercises and now your GRIP STREGTH & Wrist Mobility has improved. This exercise is inspired by rhythmic gymnastics, just instead of clubs you are using small (or big) dumbbells. This is not just amazing for your grip strength, wrist & hand mobility, but also for your coordination and brain. It will take some time and practice to learn these but your grip will be amazing!!! ✨Why grip strength? In adults of all ages, it has been found to be a reliable predictor of muscle strength, muscle mass, bone mineral density and nutritional status. In older adults, grip strength is used as an indicator of vitality, and as an accurate predictor of a decline in physical and mental function!! #gripstrength #grip #wristmobility #handstrength #mobilitytraining #coordination #rhythmicgymnastics #martialartstraining #martialarts #calisthenics #functionalfitness

📌LIMITED SHOULDER MOBILITY? ✨I have a perfect exercise to improve your shoulder mobility. Grab a yoga block or some other light object, you can do one arm at a time. 10 reps x 2 sets. 3-4 times per week. 🔸Your shoulders—including the muscles and joints that stabilise them—are two of the most flexible areas of your body. That’s because they’re ball-and-socket joints, rotating in multiple directions to lift and reach overhead, out to the sides, as well as forward and backward. 🔸What causes limited shoulder mobility? A sedentary lifestyle is one of the most common causes of limited shoulder mobility. This is because a lack of activity will cause the shoulder muscles to tighten, reduce the stability of the joints and significantly restrict movement. Poor posture. And also overuse injuries from repetitive motions (e.g. throwing, lifting, reaching, and swinging) can also cause painful shoulder problems such as bursitis, rotator cuff tears, or arthritis. #shouldermobility #shoulderpain #shoulderrehab #shoulderhealth #shoulder #mobilitytraining #injuryprevention #jointhealth #jointmobility

TIGHT HAMSTRINGS & CALVES? 👀 📌Save & Try this simple stretch after a run, walk, workout, or after sitting for too long. ✨Put your foot flat against the wall at 45-90 degrees or below (depends on you flexibility), and slide it slowly towards the floor, feeling the stretch in your calves, ankles, under the knee, hamstring, and glutes. The movement is slow and controlled (this video is sped up). Pause for a few seconds where you feel particularly tight. ✨Hold onto something for support if needed, otherwise it is also great for cores stability and hip flexor stretch and strength. #mobilityforrunners #stretches #stretchingroutine #hamstringstretch #anklemobility #mobilitytraining #stretching #mobilityforbeginners #jointhealth #stretchingexercises #musclepain #musclepainrelief #movementismedicine #dailymovement #justmove #beginnerfitness #fitnessjourney #hipflexorstretch #hipflexors #hipflexorstrength

📌SPINE MOBILITY WORKOUT with a dowel/broom✨ ✨For this week’s Mobility Monday focusing on spine health and mobility with a simple yet effective tool - dowel or a broomstick. These exercises are also great for shoulder mobility, core strength and posture. ✨ 10 reps x 2-3 sets, if you cannot do an exercise due to difficulty level, skip it. Great as a part of your mobility routine or bodyweight training. ✅Save, Try & Share with someone who needs these. #spinemobility #spinehealth #backpainexercises #postureexercises #posturecorrection #thoracicmobility #mobilitytraining #spine #shouldermobility #mobilitymonday #mobilityexercises #dowel #jointhealth #movementbreak #healthyspine

✨An exercise that targets the whole body: core strength and stability, arm strength, glute activation, quad and hamstring strength, wrist strength, full body mobility. ✨For those who found it difficult to do on the floor, try the one on the chair, and once you build up strength you can try in the door. ✨Amount of reps depends on your fitness level. #fullbody #fullbodyworkout #functionalfitness #calisthenics #bodyweighttraining #lowimpactworkout #corestrength #pilates #fitnessjourney #jointhealth #jointmobility

✨Core and adductor stability are important for reducing low back pain and preventing injury. ✨Strengthening your adductors can help prevent groin strains and hip instability. Weak adductors can cause hip instability, which can lead to other issues like hip impingement or labral tears. Tight adductors can be caused by prolonged sitting, lack of stretching, or overuse. ✅ I am balancing here a yoga block, but anything similar will do, you can just keep balancing without moving the other leg, or make a small movement and progress from there. Avoid bending your lower back, it should be placed firmly in the floor. 10 repetitions, 2-3 sets. #corestrength #pelvicfloorexercises #corestability #coreexercises #adductors #groinpain #jointpain #jointhealth #lowimpactmovement #lowimpactworkout #injuryprevention #rehabexercises #mobilitytraining

✨BEGINNER Friendly Hip Mobility Exercise for healthy & pain-free hips, also great to train balance, core stability and coordination, which are all great for longevity. Also trains knee strength to prevent knee pain and injuries. ✨You can put anything on the floor, try to do 3-5 rounds with the same leg, stand by the wall or chair if you need to, go slow and controlled (this before is slightly sped up). Add it to your hip mobility and hip strengthening or hip rehabilitation routine. #hipmobility #hipstrength #hiprehab #hippain #injuryprevention #mobilitytraining #balancetraining #longevity #jointmobility #kneehealth #kneemobility #balancetraining #kneerehab