Mobility and Yoga Archives - Whole Life Challenge

Mobility vs. Flexibility: The Ultimate Guide to Staying Active and Independent as You Age

Michael Stanwyck — Tue, 06 May 2025 17:56:18 +0000

Reading Time: 6 minutes

As we age, maintaining physical health becomes a cornerstone of a vibrant, independent life. While flexibility often takes center stage in fitness discussions, mobility—a broader, more functional concept—deserves the spotlight.

Mobility encompasses not just flexibility but also strength, balance, coordination, and joint health, all of which are critical for aging gracefully. This blog post explores why prioritizing mobility over simple flexibility is essential for older adults, how it impacts daily life, and practical ways to incorporate it into your routine. …

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Build Better Posture with 3 Simple Bodyweight Exercises

Brandon Hofer — Mon, 17 Jul 2023 12:00:09 +0000

Chronic bad posture — you know, slouching and hunched shoulders — can result in everything from restricted movement, to tension and headaches, to an inability to breathe well. An important element of building better posture is spinal movement.

Here are three simple (but not necessarily easy) bodyweight exercises that will help create flexibility and more fluid motion in your spine. Better posture, in turn, will have you feel better and move better through your whole body.…

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Try this Kettlebell Mobility Sequence to Release Your Shoulders and Back

Brandon Hofer — Mon, 10 Jul 2023 12:00:09 +0000

Reading Time: 2 minutes

Even if you’ve adopted a standing desk and good movement habits into your life, chances are you still spend a fair amount of the day sitting or with your upper back hunched and shoulders rolled inward. Chronic bad posture can result in everything from restricted mobility, to pain and tension, to an inability to breathe well.

So let’s help your shoulders and back open up by using this simple sequence of corrective exercises.…

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How to Modify 2 of the Most Troublesome Yoga Poses

Brandon Hofer — Mon, 17 Apr 2023 09:00:42 +0000

Reading Time: < 1 minute

In this video, I’m going to walk you through two of the yoga postures I see people struggling with most often. Instead of forcing yourself into a pose, we can use a yoga block as a prop to help us get the benefits of the pose while still keeping healthy form and avoiding injury. It’s less about making yourself look like the “right” way of doing a pose and more about staying true to the nuance and intention of the pose.…

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5 Seated Stretches to Open Your Hips and Close Your Day

Peter Haas — Wed, 15 Mar 2023 09:00:37 +0000

Reading Time: < 1 minute

If you spend your day sitting in a chair, a great way to balance out your body is to spend your evening sitting on the floor. Here are five simple seated stretches that you can do before bed or while you’re watching television. You can do one, you can do them all, or you can flow from one to the next.…

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Improve Your Squat Depth with This Simple Stretch

Andy Petranek — Thu, 02 Mar 2023 10:00:30 +0000

Today we’re going to focus on the Achilles tendon, calf, and ankle. Working on this area can have a tremendous impact on your ability to get all the way down into the bottom of a squat. So if squat depth is a problem area for you, watch this video and make this stretch a part of your daily habits.

All you need to do this stretch is a wall or a couch.…

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The Single Best Stretch for Your Entire Body

Andy Petranek — Mon, 20 Feb 2023 10:00:53 +0000

Reading Time: 2 minutes

Short on time, but still committed to getting in your daily stretching? This is the single best stretch you can do to target your full body in one quick session. It’s a little complicated to get into, so you’re going to want to follow along with the ninety-second video until you’re comfortable with the sequence:

Starting by lying down on your back.

…

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Improve Your Shoulder Mobility With 2 Simple Stretches

Peter Haas — Mon, 30 Jan 2023 13:00:37 +0000

Reading Time: < 1 minute

If you sit a lot, type all day, or play sports where your shoulders are hunched forward, then these mobility drills are perfect for you. Spending time working on your shoulder mobility will decrease your chance of injury, improve your athletic performance, and decrease neck and upper back tension and pain.

You can do these two stretches at home, at work, in the gym, or any time you want to work on your shoulder mobility.…

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1-Minute Video: Open Your Hips with the Pigeon Stretch

Andy Petranek — Thu, 15 Dec 2022 13:00:00 +0000

Reading Time: < 1 minute

So many of us are plagued by tight hips — and it feels so good when you can get them to open up and move. In this one-minute video, I’ll show you a fantastic hip-opening stretch known in yoga as “pigeon pose.” I also mention tips on how to do this if you’re less flexible, and how to progress the stretch if you’re more flexible.…

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4 Mobility Exercises That Fight Aging and Keep You Young

Timothy Bell — Thu, 13 Oct 2022 12:00:00 +0000

If you feel tight, immobile, and stiff – you’re not alone. Our modern lifestyles can leave us feeling aged beyond our actual years. Working a desk job, being inactive, and not moving more than a short walk here and there adds up. The result? A lack of mobility and a general feeling of stiffness in the body. When you lack mobility, your daily physical performance goes down, while your risk of injury goes up.…

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Fun & Flow: 5-Minute Follow-Along Mobility Sequence

Keira Newton — Mon, 03 Oct 2022 12:00:00 +0000

Reading Time: < 1 minute

This is not your typical yoga flow or mobility sequence, so let go of all your preconceived movement notions. This follow along mobility video begins with basic movements and then builds into fairly advanced positions and transitions.

If you’re looking for something challenging or unique, then this video is for you. You will open your hips, spine, and shoulders, while also engaging your core.…

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Squat Mobility: Get Better at Movement by Sitting Still

Andy Petranek — Mon, 05 Sep 2022 12:00:00 +0000

Reading Time: < 1 minute

Today’s “stretch” is simple — squat, and stay there. You’re going to work toward the goal of sitting in a squat position with no assistance for ten minutes.

That’s going to be harder than you think, but it will also pay-off in ways you don’t expect. This stretch will help you increase mobility in your hips, knees, ankles, and thoracic spine, as well as working your calves, quads, glutes, and back muscles.…

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The Best Basic Stretches for Hips, Hamstrings, and Quads

Keira Newton — Thu, 18 Aug 2022 12:00:00 +0000

Reading Time: < 1 minute

This nine-minute video walks you through basic, but effective stretches for the hips, hamstrings, and quads. This sequence is perfect for the beginner, but it’s also great for more advanced trainees to revisit these basic stretches to maintain mobility or restore movement after a hard week of training.

Throughout the video, I offer adjustments and modifications so you can follow this sequence at your level.…

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10-Minute Leg and Hip Mobility Practice

Peter Haas — Mon, 08 Aug 2022 12:00:00 +0000

Reading Time: < 1 minute

This is a leg and hip mobility practice that I myself do regularly. In it, you will only do two drills. You will hold them for a long time, rather than moving through a variety of exercises or stretches. The focus of this practice is quality, not quantity.

Watch the video for demonstrations of beginner, intermediate, and advanced versions of each stretch.…

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Short Follow-Along Hip Mobility Flow

Keira Newton — Mon, 18 Jul 2022 12:00:00 +0000

Reading Time: < 1 minute

The hips are the center of our power and impact our movement in a major way. If you sit all day, or even stand at a standing desk all day, then it’s likely your hips are tight. This can cause back pain, postural issues, a loss of athletic potential, and a lot more.

For such a big problem, hip mobility is surprisingly simple to fix.…

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The Real Purpose of Stretching Is Not What You Think

Andy Petranek — Thu, 03 Mar 2022 13:00:00 +0000

How’s your flexibility? Are you as limber as your dog or cat, or is your body and joints as inflexible as those 2 x 4s they used to frame your house? If you’re like most people in the world, you’re literally stiff as a board, and it’s going to take some regular and consistent work to change that.

But why? Why should you stretch?…

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How to Mobilize Daily and Why it’s Important

Andy Petranek — Fri, 28 Jan 2022 13:00:00 +0000

Adding mobility to your daily routine is as good for you as clean eating and regular sleep. Mobility is not just for “higher level” or professional athletes. If you are taking your fitness seriously, basic body maintenance is a fundamental building block for long term success. Performance and recovery will not only benefit, but so will long-term quality of life.

What the heck is “mobility?”…

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8 Free Yoga Flows That Are Perfect for Your Living Room

Becca Borawski Jenkins — Thu, 02 Dec 2021 13:00:00 +0000

Reading Time: 2 minutes

NOTE: The practices we share we with you are simply an example of the many ways that WLC game players can accomplish their daily mobility. These are intended to help you explore both your body’s potential and the vast world of movement.

Sima Tamaddon is a wife, a mother, and a yogi. Her goal in teaching yoga is to help others achieve balance, physically and emotionally.…

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Do You Have Duck Feet? Why You Need to Address the Problem

Jeff Baker — Fri, 23 Apr 2021 01:30:51 +0000

Reading Time: 6 minutes

If you look at how most people around you move, you will notice many of them walk and stand with their feet turned outward. Sometimes it’s both feet or it can just be one (more often the right foot). This way of standing and walking is known as being “duck footed” or having “duck feet.”

Or maybe you have duck feet — have you checked?…

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Your Quadratus Lumborum and Back Pain: What You Need to Know

Jeff Baker — Mon, 29 Mar 2021 06:30:13 +0000

Reading Time: 3 minutes

The quadratus lumborum, or QL, is a key piece of your core. While technically an abdominal muscle, the QL is located deep enough that it has tremendous influence over the lumbar region in your low back.

If you are suffering from lower back pain, understanding and caring for your QL can be a major factor in finding and alleviating the source of that pain.…

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What You Need to Know About Your Pec Minor, Posture, and Pain

Jeff Baker — Mon, 15 Mar 2021 06:30:30 +0000

Reading Time: 3 minutes

In two previous posts, I talked about mobility techniques for your forearms and upper back to help relieve chronic pain connected to the way you sit. Today, we’re going to take it one step further — we’re going to discuss the muscles in your chest and how they’re overcompensating for your poor posture.

The pec minor is a muscle in your chest — the little brother to pec major.…

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What Pigeon Toeing Really Is (and 3 Ways to Improve It)

Jeff Baker — Fri, 05 Mar 2021 15:00:57 +0000

Reading Time: 5 minutes

As a follow-up to my article on how to correct a duck footed stance (one where your feet turn outward while walking or standing), I was asked to address the issue of being pigeon toed. Pigeon toeing is the exact opposite of duck feet. Instead of your feet being turned outward, they are turned inward.

In this piece I’m going to lay out what pigeon toeing is and how it happens.…

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How to Relieve Neck and Shoulder Tension with the Wall Stretch

Maryann Berry — Mon, 02 Nov 2020 16:00:47 +0000

Reading Time: 2 minutes

The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work.

Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know you know what I mean!) Take a break from your work sometime today and try this stretch — you’ll feel better for it.…

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How to Relieve Hip and Low Back Tension with Hip Crossover Stretch

Maryann Berry — Mon, 12 Oct 2020 15:00:09 +0000

Reading Time: 3 minutes

This stretch — called the hip crossover stretch — targets the muscles of the outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back.

Keep in mind the benefits of hip crossover stretch come from getting into the correct position and breathing as you do the stretch.…

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How to Breathe for Quick and Simple Stress Relief

Anela Lineham — Thu, 16 Jul 2020 16:00:12 +0000

Reading Time: < 1 minute

Welcome to our six-part breathing technique series. Each of these videos is only two to three minutes in length. In each, we share a simple, but powerful breathing exercise. By bringing an awareness to your breathing, you can take charge of your body, energy, and life.

Simple Breathing for Simple Stress Relief

In this video, we begin developing our breathing awareness by first sitting in a simple position and practicing good posture.…

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10-Minute Mobility Sequence To Live Pain-Free

Andy Petranek — Mon, 14 Oct 2019 15:34:35 +0000

Reading Time: < 1 minute

Do you have tight hamstrings?

Do you get back pain on a regular basis, for no apparent reason?

Do you sit in a chair, behind a desk for hours at a time every day?

All of these are indicators that your body has (or is) making modifications to your ligaments, tendons and muscles in order to adapt to the environment you’ve created for it.…

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End Back Pain with this 10-Minute Daily Mobility Routine

Andy Petranek — Wed, 24 Jul 2019 20:44:12 +0000

Reading Time: 2 minutes

Millions of people suffer from back pain. It doesn’t matter how fit you are; if you spend any part of your day sitting at a desk, in a chair, or in a car, you’re prone to having tightness issues through your lower and upper back that cause pain.

Often, the pain comes from muscle tightness, and the ones most prone to this that cause the most problems are your hip flexors.…

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How to Heal Calf Pain, Injury, and Tightness (Free Mobility Plan)

Jeff Baker — Wed, 12 Jun 2019 07:01:40 +0000

Reading Time: 4 minutes

The calves are a muscle that get a lot of repetitive use — and are often a source of injury or restriction for many of us. Keeping them in good working order takes commitment, but doing so will also keep you pain free and in great condition for your training or everyday movement.

Since the lower legs are a part of the body we use often, we want to make sure we’re balancing that high use with consistent self-care that will offset the cumulative repetitions we’re putting our legs through.…

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Mobility for Lifters: How to Warm Up, Cool Down, and Lift Bigger

Jeff Baker — Thu, 06 Jun 2019 07:01:25 +0000

Reading Time: 3 minutes

When done properly, weight training puts a healthy stress on your muscles, connective tissues, nervous system, and skeleton. Proper training requires that you get the body sufficiently warmed up before any lifting session and you cool down afterward.

When it comes to mobility for lifters, it’s important to focus on the appropriate muscles and joints for the lifts you’ll be doing in any particular session.…

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How to Injury Proof Your Rotator Cuff

Jeff Baker — Thu, 30 May 2019 07:01:20 +0000

Reading Time: 5 minutes

Shoulder injuries are a common ailment among many of us who train frequently — and these days that seems to include younger and younger athletes, as well. We shouldn’t be living in a world where high school athletes are being sidelined due to surgery on their rotator cuff and surrounding shoulder anatomy. We should be doing more for the health of our shoulders before there’s a problem.…

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How to Prevent Shoulder Injury (by Mobilizing Your Teres Minor)

Jeff Baker — Thu, 23 May 2019 07:01:46 +0000

Reading Time: 5 minutes

For athletes whose training includes frequent overhead pressing or pulling, the risk of shoulder issues is high. This is an area that must be constantly maintained so we can avoid down time from our training or, worse, surgery on our shoulders.

In my years as a coach, I’ve worked with a number of clients who had to put training on hold to recover from a shoulder issue.…

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6 Free Movement Vault Videos: How to Improve Your Mobility

Becca Borawski Jenkins — Wed, 15 May 2019 07:01:15 +0000

Dr. Grayson Wickham is a physical therapist, strength and conditioning specialist, and founder of Movement Vault. He is obsessed with anything and everything related to flexibility, mobility, training, increasing performance, decreasing injury risk, and recovery.…

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Explore the World of Yoga: 6 Free Brett Larkin Videos

Becca Borawski Jenkins — Wed, 08 May 2019 07:01:40 +0000

Despite the fact that it’s often supposed to relax us, yoga can be a bit overwhelming. At least, sorting through which type of yoga you want to practice can be.…

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6 Free HERO Movement Videos for Better Mobility

Becca Borawski Jenkins — Wed, 01 May 2019 07:01:33 +0000

In this series of six free HERO Movement videos, you’ll be focusing on “mindful mobility.” The structure of each session looks something like this:

Attention: Checking in and bringing attention to the area you’re going to be working with to see how it feels right now.

…

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14 Free Tune Up Fitness Videos: Follow Along with Jill Miller

Becca Borawski Jenkins — Wed, 17 Apr 2019 07:01:16 +0000

Reading Time: 3 minutes

With more than thirty years of study in anatomy and movement, Jill Miller is a pioneer in linking the worlds of fitness, yoga, massage, athletics, and pain management.…

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16 Free MovNat Videos: Follow Along for Better Mobility

Becca Borawski Jenkins — Thu, 11 Apr 2019 07:01:38 +0000

Reading Time: 3 minutes

MovNat stands for “moving naturally.” This collection of MovNat videos will teach you how to develop your mobility through a variety of movements that the human body was actually designed to perform.…

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5 Easy Yoga Poses That Will Revitalize Your Tight Hips

Brett Larkin — Thu, 21 Mar 2019 09:00:25 +0000

Reading Time: 6 minutes

The only way to make sense out of change is to plunge into it, move with it, and join the dance.
— Alan Watts

Imagine what everyday life was like for our early ancestors. They were nomadic. They hunted and grew their own food. They washed clothes and dishes without the help of a machine. In short, their bodies were constantly in motion.…

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How to Have Healthier Hips and a Pain Free IT Band

Jeff Baker — Wed, 13 Mar 2019 09:00:45 +0000

Reading Time: 5 minutes

Unfortunately, whether you train regularly or if you don’t train at all, your hips are likely to become tight and restricted. The hips are designed to move in a wide array of angles, but many of us can’t access a significant amount of that range due, in large part, to our lifestyle and the limited demands we put on our hip joints.…

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How to Prevent Plantar Fasciitis (and Build Strong Feet)

Jeff Baker — Mon, 25 Feb 2019 10:00:04 +0000

In my years as a coach, the most common goal I see clients pick for the new year involves running. And, sadly, that means a lot of people will be dealing with plantar fasciitis before they are too far into the year.

Maybe they’re being confronted with it right around now.

And maybe this describes you (or someone you know).

Lots of people love running, and everyone has their own reasons for choosing running as their focus.…

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Myofascial Release for the Posterior Chain: YogaVibes Mobility Week 6

YogaVibes — Wed, 20 Feb 2019 10:00:46 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with YogaVibes. These practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.

For this last week of your Whole Life Challenge, YogaVibes is bringing you a practice known as “myofascial release.”…

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Restorative Heart Opening: YogaVibes Mobility Week 5

YogaVibes — Wed, 13 Feb 2019 10:00:33 +0000

Reading Time: 2 minutes

What better yoga sequence could there be for Valentine’s Day than a “heart opening” practice?…

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Everyday Yoga for Relaxation and Recovery: YogaVibes Mobility Week 4

YogaVibes — Wed, 06 Feb 2019 10:00:05 +0000

This week’s YogaVibes class is instructed by Sage Rountree. This gentle yoga class will lead you through two reclining sequences that help dispel tightness in your muscles and foster deep relaxation and recovery.…

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Lifting Workout Recovery: YogaVibes Mobility Week 3

YogaVibes — Wed, 30 Jan 2019 10:00:54 +0000

Reading Time: 2 minutes

This week, YogaVibes brings you a workout recovery class led by Jenni Tarma.…

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Everyday Yoga for Lower Body Flexibility: YogaVibes Mobility Week 2

YogaVibes — Wed, 23 Jan 2019 10:00:24 +0000

Reading Time: 2 minutes

For week two of your Whole Life Challenge, YogaVibes is providing you with a short practice guided by Sage Rountree.…

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Loosen Up from Head to Toe: YogaVibes Mobility Week 1

YogaVibes — Wed, 16 Jan 2019 10:00:52 +0000

Reading Time: < 1 minute

Loosen up from head to toe in this gentle yoga class with Gigi Yogini from YogaVibes.…

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Human Garage: Building Total Body Strength

Human Garage — Fri, 07 Dec 2018 10:00:06 +0000

The Importance of Total Body Strength

Strength is vitally important. Strong muscles give us our posture and help us manipulate objects, move around however we wish, and fully participate in the activities we enjoy.

Strong muscles have another important function, too — they help keep our bones strong. Muscles pull on bones; bones respond by becoming more mineral-dense. Strength training is key to slowing bone loss as we age.…

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What You Need to Know About Knee Pain and Your Patellar Tendon

Jeff Baker — Fri, 30 Nov 2018 10:00:20 +0000

Reading Time: 6 minutes

For those of us who train regularly, knee pain can be a source of aggravation. It results in needing to modify your training, taking time off, and maybe even surgery. And it requires extra time with your physical therapist, chiropractor, and/or massage therapist.

Today, we’re going to talk about one specific type of knee pain — pain in the patellar tendon of your knee.…

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Human Garage: Breath and Movement Sequence for Mobility

Human Garage — Thu, 22 Nov 2018 10:00:35 +0000

Reading Time: < 1 minuteThe Importance of Mobility

Mobility — or the ability to move your body through its natural, full range of motion — is incredibly important to long-term health. The less we move, the less we can move, and the less effective we are at staying fit. It can become a downward spiral. The option, of course, is to take charge of the situation, and spiral upward instead.…

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The World’s Best Chest Opener: How to Un-Round Your Upper Back

Maryann Berry — Fri, 16 Nov 2018 10:00:31 +0000

Reading Time: 2 minutesWhy Do This Chest Opener Stretch?

The purpose of this exercise is to cause a gentle and gradual lengthening of the muscles of the chest and shoulders. At the same time, we will be evening out the muscles all along the spine and hips. All of this results in a tremendous “open” feeling.

You might think you are doing the exercise incorrectly because you don’t feel a strong stretch.…

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Human Garage: Correcting Movement and Breathing

Human Garage — Thu, 08 Nov 2018 10:00:59 +0000

Safer and More Effective Movement and Breathing

We’ve all seen those gym fail videos, like the one with the guy facing the wrong way on the elliptical. While none of us may have starred in one of those videos, there’s a good chance we have room to improve our movements and breathing to get more benefit from exercise.

As a Master Motion Mechanic at Human Garage, Brian Donahoe specializes in helping people safely get the most out of their time and energy spent exercising.…

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How to Twist Your Way to Better Posture

Maryann Berry — Mon, 05 Nov 2018 10:00:49 +0000

Reading Time: 2 minutes

In this exercise, we are going to create better posture as we mobilize the thoracic spine, the portion of your spine from the base of the neck to your mid back. At the same time, we will activate muscles of the hips and legs for a total-body realigning effect.

How to Twist Your Way to Better Posture

First, we need to get into a solid starting position:

Sit on the floor with your legs straight out in front of you with your feet hip-width apart.

…

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Movement Vault Mobility Follow-Along: Shoulders, T-spine, and Wrists

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 31 Oct 2018 09:00:39 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Movement Vault. Each week, Dr. Grayson Wickham (physical therapist) will guide you through a new mobility routine. These practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

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Movement Vault Mobility Follow-Along: Full Body Flow #2

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 24 Oct 2018 09:00:16 +0000

Reading Time: < 1 minute

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Movement Vault Mobility Follow-Along: Hips and Ankles

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 17 Oct 2018 09:00:07 +0000

Reading Time: 2 minutes

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Movement Vault Mobility Follow-Along: Full Body Flow #1

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 10 Oct 2018 09:00:14 +0000

Reading Time: < 1 minute

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Movement Vault Mobility Follow-Along: The Shoulders and T-spine

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 03 Oct 2018 09:00:42 +0000

Reading Time: 2 minutes

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Movement Vault Mobility Follow-Along: The Hips

Dr. Grayson Wickham, PT, DPT, CSCS — Wed, 26 Sep 2018 09:00:23 +0000

Reading Time: 2 minutes

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How to Mobilize Your Upper Back with 1 Simple Exercise

Maryann Berry — Fri, 14 Sep 2018 09:00:43 +0000

Reading Time: 2 minutesWhy Mobilize My Upper Back?

When you spend most of your day typing at a computer, you tend to round your upper body. Over time, your shoulders and upper back can become stuck in this slumped-forward position. This can result in shoulder, neck, and upper back pain — as well as headaches for some people.

The purpose of the exercise I’m teaching you today is to get your shoulders and upper back un-stuck and to exercise the muscles of your shoulders, upper back, and neck.…

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How to Do a Glute Exercise Right at Your Standing Desk

Maryann Berry — Fri, 31 Aug 2018 09:00:59 +0000

Reading Time: 2 minutesTry This Glute Exercise to Make Your Standing Desk Even Better

Many of us are upper-body dominant, meaning we type and do all of our work with our upper body, while our hips and lower body remain still or disengaged. This can even be the case when we are standing to work versus sitting.

The intention of the exercise I will teach you today is to vary the lower-body stimulus and break the (non-)movement patterns of your daily work life by activating the muscles of your hips and legs.…

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The Simple Secret That Relieves Hand Pain

Maryann Berry — Fri, 24 Aug 2018 09:00:34 +0000

Reading Time: 2 minutesWhere Does Hand Pain Come From?

When it comes to hand pain, the site of the pain is hardly ever the source of the pain.

If you are dealing with hand pain, you are most likely also dealing with a disconnect between your load bearing joints. Your body has eight major joints that bear your weight — the shoulders, hips, knees, and ankles.…

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What You Need to Know About Ankle Mobility and Your Heart

Jeff Baker — Tue, 14 Aug 2018 09:00:20 +0000

Reading Time: 5 minutes

I bet you never thought your heart and your ankle mobility could be connected.

It’s a little-known fact, but poor ankle mobility can be a cause of poor circulation. Today, we’re going to talk about why that is — and I’ll show you some practices that will loosen up your ankles and improve your circulation.

The Muscles of Your Lower Leg

First, let’s begin with the muscles in your lower legs.…

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Beginner Everyday Vinyasa Flow Follow-Along with Brett Larkin

Brett Larkin — Wed, 08 Aug 2018 09:00:14 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Everyday Vinyasa Flow Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Beginner Restorative Yoga Follow-Along with Brett Larkin

Brett Larkin — Wed, 01 Aug 2018 09:00:06 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Restorative Yoga Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Beginner Kundalini Yoga Follow-Along with Brett Larkin

Brett Larkin — Wed, 25 Jul 2018 09:00:58 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Kundalini Yoga Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Beginner Yin Yoga Follow-Along with Brett Larkin

Brett Larkin — Wed, 18 Jul 2018 09:00:15 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Yin Yoga Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Everything You Need to Know About Baby Goat Yoga

Miriam Cihodariu — Mon, 16 Jul 2018 09:00:06 +0000

Reading Time: 7 minutes

Lately, a new trend has taken the yoga world by storm: baby goat yoga. Also known as caprine vinyasa, baby goat yoga has gotten hundreds of people practicing their asanas in the company of adorable…baby goats.

Ever since I first saw the baby goat yoga class report pop up in yogi circles, I was double intrigued:

First, it was a new type of yoga that focused on creating a balance between the yogi and nature.

…

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Beginner Vinyasa Flow Yoga Follow-Along with Brett Larkin

Brett Larkin — Wed, 11 Jul 2018 09:00:58 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Vinyasa Flow Yoga Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Beginner Hatha Yoga Follow-Along with Brett Larkin

Brett Larkin — Wed, 04 Jul 2018 09:00:31 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Brett Larkin. Each week, Brett will guide you in an exploration of a different style of yoga.

These yoga practices are simply one of the many ways you can accomplish your daily mobility, and are intended to help you explore both your body’s potential and the world of movement.…

The post Beginner Hatha Yoga Follow-Along with Brett Larkin appeared first on Whole Life Challenge.

Use This 4-Way Stretch for Hip and Low Back Relief

Maryann Berry — Fri, 22 Jun 2018 09:00:11 +0000

Reading Time: 2 minutes

This four-way stretch for hip and low back relief can alleviate the tension created by extended flights, days at the office, or even sitting through a three-hour movie in less-than-perfect theater seats. Any time you feel tension in your hips and low back that just won’t quit, give this stretching sequence a try.

The entire sequence only takes about six minutes to complete on both sides.…

The post Use This 4-Way Stretch for Hip and Low Back Relief appeared first on Whole Life Challenge.

How to Free Yourself From Foot Pain (and Extend Your Life) with Simple Mobility

Jeff Baker — Wed, 13 Jun 2018 09:00:55 +0000

Reading Time: 4 minutes

I think we can all agree that our feet and ankles take a beating throughout our lives. Not only do they have to support our entire body weight as we move about, but they also have to suffer the aftermath of sprains, strains, sports injuries, high heels, tight shoes, and other mishaps. Who among us hasn’t dealt with some sort of foot pain?…

The post How to Free Yourself From Foot Pain (and Extend Your Life) with Simple Mobility appeared first on Whole Life Challenge.

How to Do an Amazing Upper Back and Shoulder Stretch

Maryann Berry — Fri, 08 Jun 2018 09:00:35 +0000

Reading Time: 2 minutes

If you are dealing with chronic tension in the upper back and shoulders, give this upper back and shoulder stretch a try. Performing this stretch will challenge the muscles of the shoulder joints and upper back, leaving you feeling taller, more open, and with improved mobility in your shoulders.

You can do this stretch any time it feels like it would help.…

The post How to Do an Amazing Upper Back and Shoulder Stretch appeared first on Whole Life Challenge.

How to Break up Your Workday with a Simple Total Body Reset

Maryann Berry — Fri, 01 Jun 2018 09:00:01 +0000

Reading Time: 2 minutes

If you work at a desk or sit for long periods, breaking up your workday with frequent movement is one of the most important things you can do for your body. This series of exercises, called “the total body reset,” is a quick and accessible way to accomplish that goal.

While it takes only a few minutes and requires no equipment, the total body reset will stimulate circulation throughout your body while “resetting” your hips, spine, and neck.…

The post How to Break up Your Workday with a Simple Total Body Reset appeared first on Whole Life Challenge.

How to Breathe to Cool Down Your Mind

Anela Lineham — Fri, 18 May 2018 09:00:00 +0000

Reading Time: < 1 minute

Using Breath Work to Cool Down Your Mind

This final breath in our series is one of my favorites.…

The post How to Breathe to Cool Down Your Mind appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 6

Luke Jones — Wed, 16 May 2018 09:00:32 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with HERO Movement. Each week, Luke Jones will take you through a brand-new video. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

HERO Movement Mindful Mobility Week 6: The Whole Body

It’s time to bring it all together.…

The post HERO Movement Mindful Mobility Follow Along: Week 6 appeared first on Whole Life Challenge.

How to Prevent Low Back Pain with 3 Simple Mobility Practices

Jeff Baker — Tue, 15 May 2018 09:00:32 +0000

About 80% of adults in the U.S. experience some sort of low back pain in their lives and many of them suffer from chronic pain.

The result of this widespread problem is that many people live unfulfilling lives due to pain and limited range of motion. They can’t participate in sports and activities like playing with their children or grandchildren. They are often limited in being able to perform simple chores such as grocery shopping and cleaning the house.…

The post How to Prevent Low Back Pain with 3 Simple Mobility Practices appeared first on Whole Life Challenge.

How to Breathe to Balance Left and Right Brain

Anela Lineham — Fri, 11 May 2018 09:00:40 +0000

Reading Time: < 1 minute

Using Breath Work to Balance Left and Right Brain

This breath is meant to help us balance our left and right brain.…

The post How to Breathe to Balance Left and Right Brain appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 5

Luke Jones — Wed, 09 May 2018 09:00:44 +0000

Reading Time: 2 minutes

HERO Movement Mindful Mobility Week 5: The Hips and Knees

Those hips don’t lie.…

The post HERO Movement Mindful Mobility Follow Along: Week 5 appeared first on Whole Life Challenge.

How to Breathe to Create Calm and Healing

Anela Lineham — Fri, 04 May 2018 09:00:29 +0000

Reading Time: < 1 minute

Using Breath Work to Create Calm and Healing

For our fourth breath, we’re learning “segmented breath.”…

The post How to Breathe to Create Calm and Healing appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 4

Luke Jones — Wed, 02 May 2018 09:00:31 +0000

Reading Time: 2 minutes

HERO Movement Mindful Mobility Week 4: The Trunk (Core and Lower Back)

It’s trunk time.…

The post HERO Movement Mindful Mobility Follow Along: Week 4 appeared first on Whole Life Challenge.

How to Breathe to Boost Your Glow

Anela Lineham — Fri, 27 Apr 2018 09:00:24 +0000

Reading Time: < 1 minute

Using Breath Work to Boost Your Glow

For our third breath, we’re going to practice a breathing technique that will bring you radiance and beauty.…

The post How to Breathe to Boost Your Glow appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 3

Luke Jones — Wed, 25 Apr 2018 09:00:41 +0000

Reading Time: 2 minutes

HERO Movement Mindful Mobility Week 3: The Extremities (Elbows, Wrists, and Ankles)

Let’s show our extremities some love.…

The post HERO Movement Mindful Mobility Follow Along: Week 3 appeared first on Whole Life Challenge.

How to Breathe for a Quick Afternoon Energy Boost

Anela Lineham — Fri, 20 Apr 2018 09:00:32 +0000

Reading Time: < 1 minute

Using Breath Work as an Energy Boost

In this video, we learn “breath of fire.”…

The post How to Breathe for a Quick Afternoon Energy Boost appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 2

Luke Jones — Wed, 18 Apr 2018 09:00:28 +0000

Reading Time: 2 minutes

HERO Movement Mindful Mobility Week 2: The Thoracic Spine

The thoracic spine is another key area of the body that tends to hold tension and stiffness.…

The post HERO Movement Mindful Mobility Follow Along: Week 2 appeared first on Whole Life Challenge.

HERO Movement Mindful Mobility Follow Along: Week 1

Luke Jones — Wed, 11 Apr 2018 09:00:49 +0000

Reading Time: 2 minutes

HERO Movement Mindful Mobility Week 1: The Neck and Shoulders

Welcome to the first session of our Mindful Mobility series.…

The post HERO Movement Mindful Mobility Follow Along: Week 1 appeared first on Whole Life Challenge.

3 Standing Exercises to Boost the Health of Your Workday

Maryann Berry — Fri, 30 Mar 2018 09:00:07 +0000

Reading Time: 2 minutes

The three standing exercises demonstrated in this video — standing gluteal contractions, standing shoulder stretch, and standing shoulder circles — can be done almost anywhere. These exercises will help to reset your balance and posture after an extended period of sitting.

In just a few minutes, you’ll re-awaken your glutes and open up your shoulders, relieving much of the physical strain of a long day at your desk.…

The post 3 Standing Exercises to Boost the Health of Your Workday appeared first on Whole Life Challenge.

3 Simple Seated Stretches You Can Do at Your Desk

Maryann Berry — Fri, 23 Mar 2018 09:00:43 +0000

Reading Time: 2 minutes

The three simple seated stretches demonstrated in this video — pelvic tilts, heel-toe raises, and seated twists — can be done right in your office chair. These seated stretches will improve your circulation and range of motion, leaving you feeling more energized and awake.

While nothing can make sitting all day good for you, spending a few minutes a few times a day following along with this video can make a big difference in how you feel at the end of the day.…

The post 3 Simple Seated Stretches You Can Do at Your Desk appeared first on Whole Life Challenge.

Why It’s Critical That You Care for Your Thoracic Spine (and How to Do It)

Jeff Baker — Mon, 19 Mar 2018 09:00:15 +0000

Reading Time: 3 minutes

For most of us, our thoracic spine takes a beating in our day-to-day lives. When you add up all the time we spend sitting in the car, at a desk, and on the couch, the thoracic spine doesn’t get a lot of movement. In fact, it primarily stays in a rounded position that limits its own ability to rotate and allow full range of motion of the shoulders.…

The post Why It’s Critical That You Care for Your Thoracic Spine (and How to Do It) appeared first on Whole Life Challenge.

Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension

Maryann Berry — Fri, 09 Mar 2018 10:00:39 +0000

Reading Time: 2 minutes

Sitting at a desk for hours at a time can leave you in a sad physical state. We understand that your office may not be the place for a workout, though. These three wall stretches are easy to do in almost any workplace and will mobilize your upper back, shoulders, forearms, and hands to combat the tightness that results from sitting and typing.…

The post Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 6

Jill Miller — Wed, 21 Feb 2018 09:00:59 +0000

Reading Time: 2 minutes

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with Tune Up Fitness. Each week, coach Jill Miller will teach you new movements (and a few things about your anatomy) so you can increase your mobility (and your connection to your body). These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.…

The post Jill Miller Mobility Follow Along: Week 6 appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 5

Jill Miller — Wed, 14 Feb 2018 10:00:03 +0000

Reading Time: 2 minutes

The post Jill Miller Mobility Follow Along: Week 5 appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 4

Jill Miller — Wed, 07 Feb 2018 10:00:06 +0000

Reading Time: 2 minutes

The post Jill Miller Mobility Follow Along: Week 4 appeared first on Whole Life Challenge.

Relieve Your Wrist and Forearm Pain with Mobility Exercises

Jeff Baker — Mon, 05 Feb 2018 10:00:08 +0000

Reading Time: 5 minutes

In this modern age, tight wrists and forearms are standard issue to all of us who use our hands for work. This tightness can lead to all sorts of aches, pains, numbness, and tingling. But while these maladies are quite common, they are also easily preventable. It only takes a little time every day and you’ll see a noticeable difference in how comfortable you feel while working.…

The post Relieve Your Wrist and Forearm Pain with Mobility Exercises appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 3

Jill Miller — Wed, 31 Jan 2018 10:00:05 +0000

Reading Time: 2 minutes

The post Jill Miller Mobility Follow Along: Week 3 appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 2

Jill Miller — Wed, 24 Jan 2018 10:00:30 +0000

Reading Time: 2 minutes

The post Jill Miller Mobility Follow Along: Week 2 appeared first on Whole Life Challenge.

Jill Miller Mobility Follow Along: Week 1

Jill Miller — Wed, 17 Jan 2018 10:00:33 +0000

Reading Time: 2 minutes

The post Jill Miller Mobility Follow Along: Week 1 appeared first on Whole Life Challenge.

Post-Run Stretch: 10-Minute Follow Along Yoga Flow with Sima

Sima Tamaddon — Fri, 05 Jan 2018 10:00:08 +0000

Welcome to my eight-part yoga flow series! Each of these videos will be presented in a follow along format, so all you have to do is hit “play” and join me in a free yoga class. We will focus on something a little different each time, but you’re guaranteed to get both a great workout and a rejuvenating mobility practice.

Post-Run Stretch: 10-Minute Follow Along Yoga Flow with Sima

This is a great yoga practice to do after a run or a workout.…

The post Post-Run Stretch: 10-Minute Follow Along Yoga Flow with Sima appeared first on Whole Life Challenge.

How to Unstick Your Chronically Tight Hamstrings

Maryann Berry — Wed, 03 Jan 2018 10:00:50 +0000

Reading Time: 2 minutes

If you have been stuck with chronically tight hamstrings, and you have been stretching and not seeing results — you may want to give this flexibility hack a try.

The two exercises shown in this video are targeted toward changing the position of the load-bearing joints throughout the body (shoulders, hips, knees, and ankles). By improving the position of the body, we are setting your hamstrings up to be able to function better — instantly!…

The post How to Unstick Your Chronically Tight Hamstrings appeared first on Whole Life Challenge.

Full-Body Power Flow: 10-Minute Follow Along Yoga Flow with Sima

Sima Tamaddon — Fri, 29 Dec 2017 10:00:47 +0000

Full-Body Power Flow: 10-Minute Follow Along Yoga Flow with Sima

Today we’re going to do a full-body power flow.…

The post Full-Body Power Flow: 10-Minute Follow Along Yoga Flow with Sima appeared first on Whole Life Challenge.

Upper Back Opener: 10-Minute Follow Along Yoga Flow with Sima

Sima Tamaddon — Fri, 22 Dec 2017 10:00:14 +0000

Upper Back Opener: 10-Minute Follow Along Yoga Flow with Sima

In my last video, we worked on building strength in our arms, shoulders, and upper back.…

The post Upper Back Opener: 10-Minute Follow Along Yoga Flow with Sima appeared first on Whole Life Challenge.

How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises

Maryann Berry — Wed, 20 Dec 2017 10:00:18 +0000

Today, I’m going to teach you two foot exercises: foot circles and point flexes. Doing these foot exercises strengthens the muscles of the foot and lower leg, improves foot and ankle mobility, and helps promote circulation throughout the body.

If you do these foot exercises regularly, they can help reduce stiffness and pain in the feet, ankles, and shins. But the benefits of these foot exercises go far beyond the foot, ankle, and lower leg.…

The post How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises appeared first on Whole Life Challenge.