Do Pilates

When my shoulder impingement came back, here’s what I did immediately..

‼️ Note! These are the exercises that usually help me when I start feeling that all-too-familiar shoulder pinch.

All bodies are different, and you might need modifications or different exercises. There’s a part 3 coming!

Here are the initial exercises I did:

1️⃣ Shoulder Nerve Glide + Twist
Median nerve glide, with an added shoulder roll. This can also be done without the twist/shoulder roll - you may find it more effective.

2️⃣ Off the wall Twist
From the shoulder all the way down to the wrist.

3️⃣ Reach ups
Reach, reach, reeeach for the sky!

4️⃣ Reach up + back
A little bonus stretch that the hyper mobile shoulder craved.

Usually these work for me, but the pain didn’t ease off as quickly this time… And I was impatient to get it fixed.

So there was something else I did..

If these didn’t work for you, there’s a part 3 that definitely will! 👍

👀 Look out for part 3 coming soon!

🥨 The Pretzel Stretch your lower back has been asking for

You know that feeling when your back finally goes...
“Ahhhhhh.” 😌

That’s this stretch for me.

If you spend hours sitting, driving, scrolling, working at a desk, or even standing, you probably move your spine way less than it’s designed to.

The result?
🥲 Stiffness.
😣 Tension.
😫 An unhappy lower back.

One thing the spine often craves is rotation. 🌀

A gentle twist can help restore movement, release tension, and leave your back feeling much happier.

If your lower back has been feeling cranky lately, save this pretzel stretch for later. 🥨✨

Your spine will thank you!

⏰ Got 5 Minutes?

That’s all you need to keep your body moving the way it was designed to move.

When you start, it may be difficult. If you don’t move often enough, your body will tell you.

Some positions may be difficult to access at first. Stay in those a little longer.

This quick mobility flow takes your spine, hips, shoulders, knees, and ankles through a variety of ranges of motion.

Why does that matter?
Because joints love movement. 💃

The more regularly you move them, the easier everyday activities can feel, and the more likely you’ll maintain that freedom of movement as you age.

Think of it as your daily mobility snack 🍿for your joints. ✨
5 minutes today can add up to more free, flowing movement tomorrow.

Save this and notice your progress as you try it every day.

You Start Doing This Exercise.....and suddenly… 🕺🏻 Your hips feel more supported.

And your lower back finally stops volunteering for every job. 🙃

This simple exercise targets hip internal rotation while encouraging your deep core, pelvic floor, and hip muscles to work together as a team.

If you’re:
💾 in your 30s or 40s and up
🪑 sit a lot
💃🏻 do recreational activities like walking, running or dancing

AND you have lower back pain…

Sometimes it’s a sign that other muscles aren’t contributing enough.

The good news?

A little targeted strength work can go a long way. ✨

And this exercise can definitely help you. Add the banded variations for an extra challenge or keep it simple to start.

Save this one for the next time your lower back starts acting like the main character.

🌟Practicing Your Middle Splits?

Are you ONLY stretching, and not getting any further?

If your middle splits have hit a plateau, more passive stretching probably isn’t the answer.

‼️ We need more than stretching to gain flexibility.
✅ We need strength in the positions we’re trying to achieve.

That’s where exercises like these come in. 💪

By building strength through your range of motion, you’re teaching your body that it’s safe, supported, and capable of moving deeper with control.

Especially if you’re a dancer in your 30s / 40s, flexibility training works best when strength comes along for the ride.

Because nobody wants flexible splits they can’t actually use. 😏

How long have you been working on your splits?

The final session in our Back to Groove Mini Series focused on stretching and mobility. Were you able to catch it live?

The full session is now available on my Patreon. 7 days of quick exercises. It doesn’t have to be done over a consecutive 7 days, life gets busy, I know! But if you do manage to fit it into 7 days, I would love to hear about it. And even if you don’t, feel free to pop me a message anytime.

Happy grooving! 🧘🏻‍♀️

A feel-good flow in yesterday’s Full Body Flow session. Grab this session on Patreon for $5 or get the full Back to Groove collection for $18.

Day 7 session will take place live on Patreon later today. Check my next post for details or follow the link in my bio.