docjenfit docjenfit

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Dr. Jen Esquer  PT, DPT I MAKE YOU MOBILE AGAIN Creator of @themobilitymethod & The Optimal Body ❌Pain ❌Injury 🙌Move Strong Fitness Mag Advisory Board JOIN OUR TRIBE👇

HOW’S YOUR PLANK?! 👀
Where do you feel your plank working?
Your shoulders?
Your back?
Your neck?!
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Be careful what you are loading when you exercise.
Are you just doing it to “look good” or to “be the best in the workout class” or to “hold the longest”?
Or are you doing an exercise to benefit your body, improve efficiency in the body and relieve old compensatory patterns that could lead to pain and tension?
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Mindful movement is actually DIFFICULT to perform and execute.
You have the ability to make an exercise as hard as you want.
And that doesn’t mean by overloading it with weights but actually paying attention to what is happening in your body!
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Have you tried starting a plank like this?!
Listen up 👂
Try out the cues 👊
Fire up that serratus anterior, rectus abdominis, transverse abdominis, and glutes!!! 🙌
#docjenfit
#move2improve
#themobilitymethod

I am... ✨
I am strong.
I am resilient.
I am able to adapt, transform and grow.
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I am statements are HUGE.
Be careful what you’re telling yourself.
You are NOT broken.
You are NOT your symptom, diagnosis or temporary pain.
You are NOT out of alignment.
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Yesterday I was feeling sick.
I reminded myself about this a lot.
I am NOT sick.
I am healthy.
I am FEELING sick, AND I am listening to my body and allowing it to rest today.
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You are not your temporary state of FEELING.
Be careful what you tell your mind.
Do not allow your temporary state to become a new belief system in your mind.
If you want to heal, if you want to be out of pain, focus on who you are without the pain and how you will feel once this pain passes.
Because it will.
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You are NOT broken.
Don’t allow a clinician to make you think you are.
You have the ability to change your state.
We’re just here to help facilitate that path ✨
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Who are you??
“I am....”
Let me know below & remind yourself how powerful and amazing you are!
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📸: @thomasdphotographs
#docjenfit
#move2improve
#themobilitymethod

Sprinting into the weekend like... 🏃‍♀️
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Using the wall to work on activating your core and glutes in a run pattern is one of my favorite ways to practice a more efficient form 🔥
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Often we think in order to sprint faster, I need to push through the back leg to activate the glutes.
Unfortunately, this can put you in more lumbar extension and lose core engagement, placing more stress throughout the body.
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Instead, think of drawing the ribcage down over the pelvis and driving that knee up so the opposite leg can extend and strike the ground faster!
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Try it out!
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LAST FEW HOURS to get into The Optimal Body at only $1 for the first month and continue learning proper form behind various HIIT workouts, core workouts and mobility flows!
Don’t miss out!
Click the link in bio & use code:
move2improve
at checkout 👊
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#docjenfit
#move2improve
#letsmove

🔥PREVENT LOW BACK PAIN🔥
Taking it back to my favorite hip flow that I was doing with the Howes siblings the other day.
Flow through this a few times and you’ll feel 👌🙌
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The Optimal Body has 4 NEW mobility flows EVERY MONTH.
One for:
🔸Upper Body
🔸Lower Body
🔸Spine
🔸Full Body
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Don’t miss out on getting into the first month for only $1!!
CLICK THE LINK IN BIO
And use code: move2improve
At checkout! 👊
www.docjenfit.com/theoptimalbody
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As you can see from the photo on the left, your low back is covered by a dense connective tissue called your thoracolumbar fascia. There are tons of muscles connecting into this fascia coming from the legs and the upper body (those lats 😱) and if you start finding out and working into areas of restriction, you could really help combat any low back pain from coming on or even help it go away.
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With any type of stretching, the number one focus is to BREATHE.
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If you are in constant agony, you are defeating the purpose of allowing the nervous system to RELAX and let go of the pull and strain on that low back!
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Use blocks, straps, or other devices to aide into the stretches and hold anywhere from 5 seconds to 1 minute.
Whatever makes you feel best!
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Begin to #listen to your body. #Feel your body. #Respect and #love your body with these stretches daily. Especially if you're feeling that low back pain starting to creep up!
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Tag someone ready to get into the flow 😏
#hipflow
#docjenfit
#move2improve

✨BEDTIME MOBILITY✨
A long weekend at #summitofgreatness and finishing an amazing challenge, this nighttime mobility routine is MUCH needed 😴
It can be done to wind down, relax and open the chest and prepare your body for sleep.
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For more awesome mobility flows, don’t forget to hop into The Optimal Body for $1 for your first month using
PROMO CODE: move2improve
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Something I always request of patients is to do at least 5 minutes of diaphragmatic breathing:
🔹Place one hand on your belly, one hand on your chest
🔹Breathe in slowly through the nose and feel the belly hand rise around the low ribcage and into the lower back
🔹Breathe out slowly through your mouth, taking about twice as long to release the breath
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Diaphragmatic breathing helps to tap into the parasympathetic system, increase oxygen throughout the body, decrease stress, prepare the system for rest and relaxation.
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The other stretches...
Who knew you could do so much with a couple pillows to release the chest and upper back?! They work so well!
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Try it out and tag #bedtimemobility 💕
#docjenfit
#move2improve
#themobilitymethod

⚡️JUMP ROPE FORM⚡️
Yup.
Even your basic movements have a more efficient movement pattern.
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Understanding the PURPOSE of an exercise and the most efficient movement patterns, with modifications and safe progressions is necessary for OPTIMAL progress👌
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The #move2improve challenge last week was ALL about this!
Teaching you the WHY behind each movement 🙌
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Missed it?
You’re in luck 🍀
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I am offering the first month of the membership program called The Optimal Body for only $1 for the first month!!! 😱
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WHY?!
I love teaching & spreading the knowledge.
And I think it’s THAT important for you to know!
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What do you get each month?
🔥4 Functional HIIT Workouts
🔥4 Core Stability Workouts
🔥4 Mobility Flows
🔥Full Demonstration & Detailed Explanation within each workout!
🔥Private Facebook Group!
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Join us & use
PROMO CODE: move2improve
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Promo ends FRIDAY!
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Click the link in the bio & LET’S MOVE 👊
www.docjenfit.com/theoptimalbody

Do things that set your soul on fire 🔥
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And do them often 💃
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Why keep up with mobility and strength training?
So you can do more of what makes you happy!
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Did you know that active play (movement) releases:
⚡️ENORPHINS that can make you feel positive, boost your self-esteem & possibly even block out sources of pain in your everyday life?!
⚡️OXYTOCIN when it involves physical touch with other humans
⚡️DOPAMINE that creates a strong positive feedback mechanism for changing your life
⚡️SERATONIN that can be balanced through play and help protect you from the impact of stress and negative stimuli in your environment.
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So move. And move often.
It does a body and MIND good 👊
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A dance floor is MY playground.
So when @wyclefjean pointed at me to dance out in the front of the stage to @shakira “Hips Don’t Lie” at the #summitofgreatness I was feeling ALL the chemicals and having a BLAST 🙌
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Love getting thrown around with a little salsa by my man @lewishowes as well! 💃
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What an epic weekend.
If you feel like you missed out... it’s because you did 🤷‍♀️
#FOMO is real when @lewishowes throws an annual, epic event!
Grateful for all the amazing speakers, community, and performers 🙏🔥
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Thanks for the photos @taylor_whatsnext 🙌🙏📸
#hustleharder
#summitofgreatness2018
#watchIGstoriestoseethedance 😉

🔥PERFECT YOUR SQUAT🔥
Ready to combine CORE with MOBILITY?!
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There are TWO days left in the FREE #move2improve challenge and these last two days are going over exactly this!!!
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The videos go away next week.
CLICK THE LINK IN MY BIO
And sign up!!
7 FREE videos of HIIT workouts, core stability, mobility flows, prizes and most important...
LEARNING 🙌🔥
www.docjenfit.com/move
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Why do the videos go away?
Because your body is worth taking care of NOW.
Not tomorrow.
Not Monday.
Not later.
NOW.
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This past week we went over TWO videos to help with the squat!
So before you try this, scroll back and try those!
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Now, I don’t believe in the “perfect” squat.
Every body is unique and will squat just a bit differently.
But we can certainly improve the efficiency and effectiveness of your squat pattern.
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If you want to learn MORE...
Click that link in the bio and watch the free videos before they go away 🙌
#docjenfit
#themobilitymethod

✨CORE AWARENESS FOR A SQUAT✨
LAST HIIT WORKOUT in the FREE #move2improve challenge is out TOMORROW 😱 .
The videos do NOT stay up past next week, but there’s still a chance to get in and LEARN all the things!
The workouts are great & all, but it’s the education that is the 🔑
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CLICK THE LINK IN THE BIO & JOIN US 🙌
www.docjenfit.com/move
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Now onto the tip for your squat today ☝️
A couple of days ago I showed you a great tip for activating the core with squats with this band.
Today we’re learning how to activate the core WITH the hip flexors!
Guess what... your hips are going into flexion in a squat!
So it would be awesome to learn how to control that motion into flexion through the hip flexors as well!
Strength for a squat is talked about a lot with the glutes and quads but we forget how important those hip flexors are in improving your squat mobility and stability! 🔥
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🔹Grab a 1/2 inch band
🔹Wrap it around a pole or something sturdy and place the band around the feet
🔹Start on your back with your hips open past 90 degrees & your ribs down/abs FLAT
🔹Keep the legs hip width apart as you slowly bring the knees toward the chest keeping the core engaged & spine down
🔹Perform 10 reps prior to every squat session
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Tag someone who loves squats for a great warm-up drill!
#docjenfit
#move2improve
#themobilitymethod

Landed in Columbus, Ohio for this handsome guy’s #SummitOfGreatness2018 🔥
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An event filled with epic speakers, incredible performers, and all around amazing people.
Truly everyone who comes shows up with a huge heart and tons of passion for LIFE 🙌
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Let me know if I’ll see you this weekend!!! 👊
#letsgooooo
#summitofgreatness

✨CORE AWARENESS FOR A SQUAT✨
SO MUCH LEARNING with the FREE #move2improve challenge!!! 🤗
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Pretty sure you’re here to learn from me...
Sooooo there’s a whole 7 day challenge happening where you get to learn even MORE!!
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My suggestion.
CLICK THE LINK IN THE BIO & JOIN US 🙌
www.docjenfit.com/move
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Pssst... videos go away by the end of next week!!!!
Catch them before they leave!
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Onto the squat...
I hear A LOT of complaints of anterior hip pain & pinching in squats.
This could help out with that!! 🔥
This banded squat back is one of my favorite drills to teach someone how to fire the abdominals as you lower the body into a squat position. The pressure from the band forces the core to press back to maintain the neutral spine and provides great feedback for the brain. 👌
🔹Grab a 1/2 to 1 inch band
🔹Wrap it around your lower back and hold onto the band with the hands on the ground
🔹Start in quadruped with the ribs drawn down and together
🔹Slowly rock the hips back toward the heels, maintaining a neutral spine and pressing the lower back into the band
🔹Perform 10 reps prior to every squat session
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Tag someone who loves squats for a great warm-up drill!
#docjenfit
#move2improve

💪PUSH-UPS💪
The FREE #move2improve challenge started today and people are LEARNING SO MUCH 😍
Even just with the jump rope!!! 😱
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Because when we learn how to make exercises more efficient and learn WHY you’re even doing it, you are able to build a more resilient body again injury, pain and optimize your movement!!! 🔥👊
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CLICK THE LINK IN MY BIO & JOIN US!
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Just like I tell my clients, I'm going to over exaggerate the things I see that could go “wrong” in an exercise.
Though nothing may be “wrong” with your movement, you can certainly learn how to make movements more efficient and effective to avoid compensations and build a resilient and strong body!
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Let's discuss:
❌ Elbows Wide Push-ups: To force wide elbows, we have to forcefully abduct the arms and internally rotate while you increase load pressing down and up 🙈 OUCH! This mimics shoulder impingement! Meaning that the head of the humerus could be jamming into the shoulder blade during the push-up and lead to pain.
ALSO, notice my wrists from the front 😱 My elbow has to dive over my wrist. This causes added stress into a group of ligaments known as the Traingular Fibrocartilage Complex (TFCC) and can lead to tears and injury.
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❌ Cervical hyperextension: it can fire up that neck and increase tightness/tension
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🔥 Core stability!! You have a cute bum. Stop trying to stick it out more. Squeeze that sucker in!! Think of holding a penny between those cheeks and SQUEEZE!
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✅ Ideally: thumbs in line with the nipple line. Arms fall closer to the side to follow scapular motion. That just means, the elbows will naturally fall at about a 30 degree angle to the shoulder blades. Tuck the chin up and stare at the ground. Squeeze the ribs down and together, abs and ass tight 🍑 Keep pressure into the WHOLE HAND. Knuckles pressing into the ground. Drop to the knees if needed or place your hands on a higher surface.
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Hope you join us this week to keep learning!!
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The ending: that was my wonderful camera man's idea ☺️
#becausewhynot
#sunset
#docjenfit
#move2improve

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