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A Foundation of Stability and Mobility

Welcome to another great “Move Right Monday!”

We’ve had such a great response from these simple exercises – people are adding them to their daily routine and seeing results in the way they feel, their range of motion, and their posture. That’s exciting to hear.

Last time, I showed you an exercise that will help you improve not only the stability in your posture but also your mobility. It’s so important that you have both. A good, strong core will allow you to balance your weight evenly between your legs, pelvis, and back, to prevent injury. But free mobility is ultimately the goal – you should be able to do anything you want with your body without being hampered by pain and stiffness.

I see too many people who have such tight muscles across their thighs, hips, and lower back that they can barely move without pain. Some of is due to imbalanced exercises, or exercising without adequate stretching. Some of it may be due to a sedentary lifestyle, sitting all day at a desk and all night in front of the TV. Any way you slice it, we need to free up those muscle groups and get you back on your way to freedom of motion.

This week’s exercise helps to tone the muscles of the thighs, hips, stomach, and lower back that make up our core of stability. If your thighs or hips are too tight, this is a great exercise to help limber then up. It’s an extension of the previous exercise, but this time, instead of both knees down, we’re going to put one knee down and the other out straight in front of you, at a 90-degree angle.

Because we are focusing on balance, you may find that tip over a lot at first. That’s OK. The goal is to achieve balance and hold it. As you feel the quadriceps muscles on your thighs stretching and burning slightly, you can rest assured that this delicious stretch is limbering up those muscles and restoring the range of motion you used to enjoy.

Pay close attention to this one, because it seems a little complicated at first. But once you get it, you’ll always remember it.



1. Start on your knees (shoulder-width apart), in a tall, upright position, with a towel or mat underneath them to cushion.

2. Raise your right knee so it is straight out in front of you, with your right foot straight down in a 90-degree angle, still shoulder-width apart.

3. Move your right foot over until it is in line with your left knee.

4. Pull your left foot straight behind your left knee, so that your back foot is in a line with your knee and your front foot. Don’t let it go off to the side or you will lose the benefit of the exercise. Imagine yourself balancing on a wire from one foot to the other. Put your hands on your front knee to balance, if necessary.

5. Hold this position for up to two minutes.

6. To make it more difficult, place your hands behind your head, or above your head.

7. Switch legs and repeat.

Thanks so much for joining us again. If this is helping you, I hope you’ll take a few seconds to share it with your friends. It might just be the breakthrough someone needs to move without pain.

“At the end of your feelings is NOTHING. At the end of your principles is a PROMISE.”  — Eric Thomas

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