Have you ever woken up with a kink in your neck or had days where things just feel bound up and tight at the base of your skull? If you've been deskbound for any period of time, it may feel great to try these quick self massage and mobility power moves to free things up again.

How often do you think about getting extra movement in your feet? Can you wiggle your toes and make a strong arch? Your feet are the literal foundation of your body when standing, running, jumping, squatting, etc.; and it’s important to keep your feet supple and strong. They also serve you in balance, propulsion (think; levers and big toe power!) , and make for very cushioned shock absorbers. Try this foot mobility snack out!

Have you ever paid attention to how well your shoulder blades (scapulae) move? Do they easily and freely slide and glide along your rib cage when you try to move or perhaps feel a little sticky or hard to connect to?

Scapular movement an stability is important as well as how the scapulae function in relation to the ribs they sit atop of and the top of the arm that plugs into them. Of course there are also many other structures and soft tissues that are connected or related to the scapulae and they can be a linchpin to many of the things we want our arms and torso to do. We even see neck issue arising from poor scapular health!

Try this short 5 part scapular movement flow. We have used parts of this along with some other more specific work with our clients for everything from warm-ups to rebounding out of adhesive capsulitis (AKA "Frozen Shoulder").

with about 10 or so reps per motion. You can always do more or less time and needs dependent.

Of course, your scapulae combine many of these motions and also do some other cool things as well. Remember that your goal isn't to RESTRICT scapular movement to these functions shown, but to use it as a movement snack to break up your day and drive some motion ;)