functionalmovement hashtag performance

Hip circles onto a platform are a great exercise for hip mobility, stability, and lower body coordination. By elevating one leg and performing circular motions, they activate the glutes, hip flexors, and core, enhancing balance, control, and functional strength. The added height increases the range of motion, making this exercise effective for preventing injuries, improving athletic performance, and strengthening the hips for both sports and daily movement. 🔺Who can benefit from this exercise and who should avoid it? This movement benefits athletes, weightlifters, dancers, and those with tight hips by improving flexibility, control, and overall mobility. However, individuals with hip or knee injuries, severe lower back pain, or poor balance should modify or avoid it. Beginners may want to start with standing or quadruped hip circles before progressing to a platform. 🔺How many reps and sets should I be doing? For best results, perform 2-3 sets of 8-10 reps per leg as a warm-up, 3-4 sets of 10-12 reps for strength and stability, or 2-3 sets of slow, controlled reps for rehab. If the hip flexors feel overly tight, adding mobility work, stretching, and glute activation can help. Slowing the movement slightly and engaging the core improves efficiency while preventing unnecessary strain. 🐺Wearing the @alphalete Everyday Core Short in Knock Out (M) and Olivia Sculpt Bra in Berry (S). Code ZAHRA for 10% off! #HipMobility #HipFlexorStrength #GluteActivation #FunctionalMovement #StabilityTraining #MoveBetter

Straighten Up: Three Essential Moves to Combat Poor Posture and Unlock Your Shoulders! #PostureCorrection #AnteriorChain #PosteriorChain #ShoulderMobility #ChiropracticCare #HealthyLiving #WellnessJourney #SelfCare #MovementMatters #FoamRolling #Stretching #PainRelief #FunctionalFitness #FitForLife #BodyAwareness #WellnessWarrior #MindBodyConnection #HealthyChoices #ActiveRecovery #StrengthTraining #UpperBodyHealth #ChronicPainRelief #WellnessTips #HealthInspiration #FollowForMore #FunctionalMovement #StrengthAndConditioning #WallAngels #LatPullDown #SelfImprovement #PostureMatters #BreatheEasy #EmpoweredHealth #HolisticHealth #InjuryPrevention #MindfulMovement #FeelBetter #SupportYourBody #KineticChain #HealthyHabits #InjuryRecovery #WellnessCommunity #askdrveera

Fix your rib flare Part 4: Chest Lift. Now that we’ve worked on breathing, transverse abdominis activation, and pelvic control, it’s time to focus on thoracic mobility. The chest lift is so much more than just a crunch—it’s about learning how to articulate your upper spine while maintaining rib-to-pelvis connection. This is essential for addressing rib flare and improving your overall movement quality. Move slowly, initiate with your breath, and let your ribcage guide the movement—not your neck or abs. Progress takes time, so keep practicing and let me know how it’s going in the comments!! 💗🤸🏻‍♀️✨ #physicaltherapy #physicaltherapist #pilates #pilatesinstructor #pilatestiktok #corestrength #corestability #ribflare #chestlift #functionalmovement

Suffering from knee pain? Well I'm not, suck it nerds. Where are your functional movement patterns now? I only train DYSFUNCTIONAL movement patterns. Think about it, when has FUNCTIONAL ever produced greatness? Were history's greatest artists, poets, writers, inventors, leaders, and movers FUNCTIONAL? Absolutely not, they were all completely broken and deeply mentally unwell. Van Gogh didn't solve his problems with words, he cut off his f**king ear and gave it to a prostitute. Do you want your training to be great? Or do you want it to work a respectable job as a Regional Director of Strategic Assets at the Raisin Bran factory with 2 kids that you drag to run holiday themed 5ks? If you want to continue being FUNCTIONAL and have your name die with you by all means continue with your FUNCTIONAL movements. If you want to tickle greatness with your wax wings and bust some sick aerial backflips as you dive into the deep end of greatness get my DYSFUNCTIONAL MOVEMENT PATTERN GUIDE at your local library. Do NOT respond to this post with a random word for my fake program because when I try to satirize online fraud coaches FUNCTIONAL AI PENCILNECKS DEMONITIZE ME BECAUSE ROBOTS ARENT FUNNY AND CANT UNDERSTAND JOKES. #functionalfitness #functionalmovement #functionalmovementpatterns #lifting #gym #squat

Fix your rib flare Part 3: Pelvic Clock. Now that you've learned how to activate your transverse abdominis, it's time to integrate that control into movement. The pelvic clock is a foundational exercise to improve pelvic and core stability, enhance body awareness, and set the stage for better alignment and posture— all things that will help you improve that rib flare!! Let's keep progressing! How's your progress been so far? Let me know in the comments!! #physicaltherapy #physicaltherapist #pilates #pilatesinstructor #pilatestiktok #corestrength #corestability #ribflare #pelvicclock #functionalmovement

Tried a Solidcore class today, and here’s what I thought as a physical therapist and Pilates instructor!! It’s most certainly NOT Pilates, but it is a VERY challenging workout. Let’s talk about why understanding the difference matters—especially for beginners and high-risk populations. Drop your thoughts in the comments! Have you tried Solidcore or a similar class? Did it feel balanced and aligned with your goals? Let’s chat! 🤸🏻‍♀️✨ #SolidcoreReview #PilatesInstructor #PhysicalTherapist #MovementMatters #PilatesVsHIIT #SafeExercise #FitnessReview #PilatesCommunity #BeginnerFriendly #FunctionalMovement #OwnYourMovement

Want abs that pop?!? Then do exercises like this! Direct ab workouts are great but it’s the compound movement that will really build an indestructible core. For more workouts hit the link in my bio and check out the Kettlebell Training App. ✅ #kettlebellworkout #kettlebells #abs #absworkout #coreworkout #coretraining #functionaltraining #coreexercises #exercisetips #functionalmovement

Deep Squats Ruined Me but 90 Deg Fixed Me!! New YouTube Video explains all at https://youtu.be/IKzpnYp9En4 . Truth can’t be stopped!! I’ve mentioned this many times but in case you didn’t know I come from a full range of motion ass-to-grass squat background and used large range of motion for my first 8 years in the training industry. Unfortunately, it nearly destroyed my body and produced so much pain and inflammation as well as various injuries I almost had to give up training altogether. Fortunately God led me down a journey where He gave me the tools & education not just how to fix my own body but thousands of others as well. That’s the power of 90 Deg eccentric isometrics. Now I can go deep when needed. Yes these methods have created controversy but that’s the nature of truth!! I go into all of the details in my new YouTube where I discuss my journey in the fitness industry & how I arrived on my 90 Deg EI method after coming from a full ROM deep ass to grass (ATG) squat background link in bio or copy paste https://youtu.be/IKzpnYp9En4 . The methods are working for thousands around the world and Yahweh God and Yahshua Messiah get all the glory!! Read more about all of these training methods, techniques, & protocols in my 600 pg book MOVEMENT REDEFINED that took me 8 years to write & includes 200+ research studies on website link bio. Best Shoes I use as well as all of my athletes are Vivobarefoot (code VIVO20DRJOEL) for 20% off). All of my athletes & clients use these because the research shows these help optimize joint health, strength, & muscle function. Need a training program to help you implement the tips in this video? We have you covered on our website. Now 25% off all training programs, workouts, & books on our website code NEWYEAR25. Link in bio. #squat #squats #legday #legworkout #personaltrainer #personaltraining #injuryprevention #kneepain #backpain #hippain #hipmobility #mobility #lowbackpain #backpain #weightlifting #powerlifting #functionaltraining #bodybuilding #bodybuildingmotivation #functionalmovement #painfree #lowbackpainrelief #trainsmart #movementismedicine #fitspo #instafitness #fitnessmotivation #gymmotivation #gym #fit

Replying to @katalin Change your posture, change your life. Seeing comments like this reminds me why I started sharing this content in the first place. Progress IS possible, and it’s never too late to start owning your movement!! I’m so excited to keep creating content that makes these tools accessible for EVERY body. Let’s keep moving and growing together 🤸🏻‍♀️✨ #ribflare #physicaltherapist #pilatesinstructor #posturematters #functionalmovement #ownyourmovement #movementforeverybody #progress

🔥 Soul Strength is on sale for just $27! 🔥 🌀 When you’ve got 10 things in your hands and still need to twist to grab that one extra thing… 😵‍💫 Good news—you can train for this! 💪 Try a seated or standing twist to build that sneaky core strength + mobility. Your spine (and your future self) will thank you! 😉 💥 Grab Soul Strength now for just $27 and learn how to move, stretch, and strengthen in ways that actually help you in real life! #SoulStrength #YogaForEveryBody #TwistAndShout #FunctionalMovement #MobilityMatters #YogaMadeFun #yoga

Test your Bench Press Technique with this Advanced Chest Press. Here’s trainer, PhD candidate, and kinesiologist Ben Lai using 115 lb in each hand with this double barbell bench press. This double barbell chest press is a true test of bench press technique. If you can use 75% of your Max Bench Press on this then your form is likely very sound. Otherwise it’s time to clean up your technique. The best way to do that is use 90 degree eccentric isometrics on most of your exercises. Yes this is a bit of an arbitrary number but I’ve seen this 75% rule be pretty accurate for my most locked in athletes as they can generally take their 1RM max bench and do this drill with 75% of that for a few quality reps. For instance Ben’s 1RM on bench press is approximately 315 and these are 115’s each. The point is the more advanced and locked in your form is the more likely you can use pretty substantial loads on this without issues. A lot of folks are strong but lack proper motor control, stability, alignment, and proper form. This drill helps both expose and address that. Notice he uses 90 degree eccentric isometrics as this not only maximizes technique, form, and kinesthetic awareness but also strength, muscle growth, and joint health. New YouTube video explains exactly what the 90 degree eccentric isometrics method is link bio or copy paste https://youtu.be/vnUjw9s_lOc . Read more about this Double Barbell Training Method in article at copy paste https://www.advancedhumanperformance.com/blog/master-movement-and-body-mechanics-with-double-barbell-protocol . Also check out Ben’s Supplement Company Adonis Complex (code JOEL15. Best pre-workout on the market. #benchpress #chestworkout #chestday #bodybuilding #powerlifting #barbellworkout #bodybuildingmotivation #personaltrainer #liftheavy #fitnessmotivation #fitnessgoals #gymtime #gym #fitspo #fitness #workoutmotivation #naturalbodybuilding #shoulderpain #stabilitytraining #trainhard #liftheavy #training #lifting #liftingweights #liftweights #weighttraining #functionalmovement #functionaltraining #powerliftingmotivation

Revitalize Your Back: Fun and Effective Exercises to Strengthen Your Core and Improve Posture! #askdrveera #BackPainRelief #CoreStrength #PosturalStabilizers #Multifidus #Rotatores #HealthyLiving #FunctionalFitness #MovementMatters #WellnessJourney #SelfCare #BalanceTraining #ActiveRecovery #Pilates #Yoga #HomeWorkout #PainManagement #ChronicPainRelief #HealthyHabits #FitForLife #WellnessWarrior #BodyAwareness #InjuryPrevention #StrengthTraining #WellnessTips #FeelBetter #BreatheEasy #EmpoweredHealth #MovementScience #CoreWorkout #Flexibility #MindBodyConnection #SupportYourBody #HealthyChoices #ActiveLifestyle #HolisticHealth #HomeFitness #WellnessCommunity #PelvicRotation #SelfImprovement #HealthInspiration #FollowForMore #FunctionalMovement

Burnout working in healthcare had me questioning everything, but this part of my job gives me the joy, creativity, and connection I was missing 💗 pursuing my Pilates Certification was the best decision I could have made for my career. Grateful for the pink collar job that lets me express my passion and show up as my best self 🤸🏻‍♀️✨ Do you have a part of your job that fills your cup? Let me know in the comments!! #pinkcollarjob #pilatesinstructor #burnoutrecovery #movementmatters #physicaltherapist #functionalmovement #ownyourmovement

It’s me, hi, I’m your PT 🙋🏻‍♀️ here’s why MOST of us could benefit from ditching the shoes during our workouts: Training barefoot strengthens the muscles in your feet, improves balance, enhances mobility, and restores natural movement patterns. Shoes can limit your feet’s ability to function properly, leading to issues like knee or back pain. Barefoot work helps correct these imbalances and sets the foundation for better movement from the ground up. Start slow, focus on proper form, and give your feet time to adapt! Ready to ditch the shoes? Let me know your thoughts 🤸🏻‍♀️✨ #BarefootTraining #PhysicalTherapist #physicaltherapy #FunctionalMovement #BackPainRelief #KneePainSolutions #BalanceTraining #FootHealth #OwnYourMovement

Beginner Backyard Kettlebell Workout 🏡 Give me 30-45 minutes and two kettlebells and I'll show you how to build a strong foundation from home. If you're wondering "can you really get lean and stronger from training at home" the answer is YES! Just like any other form of training, push yourself, stay consistent, and you'll get results. To start your own training with bells hit the link in my bio for Programs or the App. ✔️ #beginnerworkout #fitover40 #functionalmovement #strengthworkout #strengthworkouts #kettlebellexercises #kettlebellworkouts #kettlebells

This platform has changed my life ♥️ TikTok helped me find my voice, reconnect with my passion, and build a community I never knew I needed. For the first time, I feel SO aligned with my purpose, and it’s all thanks to all of YOU 🫶🏻 IF TikTok disappears, I’m not going anywhere. Follow me on YouTube and Instagram (@dpt_nicole) so I can keep sharing the knowledge I wish was more accessible to the general public. I’m also working on resources like follow-along videos and guides for my rib flare series so stay tuned!! Thank you so so much for being here and supporting me—let’s keep moving and growing together 🤸🏻‍♀️✨ #thankyoutiktok #physicaltherapist #physicaltherapy #pilatesinstructor #functionalmovement #tiktokcommunity #ribflare #ribflareseries

You DON’T need a doctor’s referral to see a PT!! All major US states and territories have direct access, meaning you can go straight to a physical therapist for evaluation (and sometimes, treatment too!!) Why does this matter? ✅ Faster care = faster relief ✅ Avoid unnecessary imaging or meds ✅ Take control of your movement and recovery Check your state’s direct access laws here: 🔗 https://www.apta.org/contentassets/4daf765978464a948505c2f115c90f55/direct-access-by-state-map.pdf Have questions? Drop them below! ⬇️ #ChoosePTFirst #DirectAccess #PhysicalTherapy #PTFirst #InjuryPrevention #MovementMatters #PilatesInstructor #Functionalmovement #MobilityMatters #BackPain #KneePain #PTApproved

Helping people move better is already rewarding, but when a patient/client brings a gift for me AND my cats?? 🥹♥️ The sweetest gesture!! #physicaltherapy #pilatesinstructor #ptlife #catmom #cattok #functionalmovement

A Workout to Build Muscle with Kettlebells I want to build muscle as I get older (or at least maintain) so this is one of my GO TO workouts. Hit your lifts close to failure, keep your overall intensity & frequency high (and consistent) and you can ensure you’ll make progress. For more workouts to build muscle from home check out the site in my bio and the Programs or Kettlebell Training App. ✅ #homeworkout #homeworkouts #functionaltraining #fitnessmotivation #fitcheck #fitnesstips #functionalmovement

Got knocked down hard with pneumonia just before Christmas. Made me really appreciate my body and what it can do when it’s healthy. It’s been fun to explore what else it can do. This was one of the most therapeutic practices I’ve ever done. Motion is lotion. #fitness #yoga #workout #movementtherapy #dance #stretch #functionalmovement

🏆 Regular Chiropractic Adjustments for Spinal Health ▪️ What it does: Regular adjustments target misalignments in the spine, helping restore proper joint function, reduce muscle tension, and improve nervous system communication. ▪️ The benefits: Consistent care promotes better posture, reduced pain, improved mobility, and long-term spinal health. Adding tools like the Y-Strap (used sparingly) can enhance decompression for stubborn tension or deep-seated tightness. ▪️ Who it’s for: Perfect for anyone seeking relief from pain, stiffness, or stress-related tension, or simply wanting to maintain optimal function and wellness. #ChiropracticAdjustment #SpinalHealth #PainRelief #MobilityTraining #SportsChiropractor #RoscoeVillage #ChiropracticCare #ActiveRecovery #FunctionalMovement #ChicagoChiropractor #InjuryPrevention #MovementMatters #DrKaitHoff #DrAdamAltman