Michelle Edmison

😩 That stubborn knot between your shoulder blades? Try this! 👇
If that spot in your upper back has been bugging you for weeks, here's a simple seated fix you can do ANYWHERE:
1️⃣ Sit on a chair and put your hands on your knees
2️⃣ Slowly squeeze your knees in
3️⃣ Feel the upper back round and open up
This opens the space between your shoulder blades and lengthens the rhomboids, mid traps, and deep upper back muscles that stay tight all day. 💆‍♂️✨
Perfect for desk workers, drivers, and anyone glued to a screen! 🖥️
📌 Save this one and share it with a friend who's always complaining about upper back tension!
👉 Follow for more science‑based stretches & anatomy tips!

🚨 Your spine will thank you for this one! 🚨
Simply hanging from a bar with a gentle side‑to‑side swing is one of the BEST things you can do for your back 👇
✅ Stretches your lower back
✅ Creates a gentle lengthening (decompression) through the vertebrae
✅ Lets your hips hang completely free
✅ Activates your deep back muscles to control the movement
✅ Lats, shoulders, traps, obliques & hip flexors all stretch AND contract together
Hang for 20–30 seconds, swing gently, and feel both sides of your body connect. 💪
📌 Save this for your next workout and share it with someone who sits all day!
👉 Follow for more science‑based movement & anatomy tips!

Feeling tight in your lower back or hips after sitting all day This simple mobility exercise helps improve hip-to-spine movement, reduce stiffness, and restore flexibility by combining controlled

Original audio

✨ This a tool everyone should try

▶️ Go old school and use a book.

A book adds a little bit of residence which is a fabulous tool to help you FIND and ACTIVATE the muscles that should be supporting you 🙌

This is how I do it :

1️⃣ Find your sit bones ( ischial seats ) and centre them ( think of a clock)
2️⃣ Stack your ribcage over your pelvis ( free class The Stack at the link in my bio if you want more on this )
3️⃣ Add a BOOK
Grow tall
think of taking the wrinkles out of your spine
- keep that rib to hip ratio front and back
no rib flares
you know you are doing it right if you can feel back body expansion ( You should feel IAP and ribcage expansion 360 degrees around but the blackbody is almost always where we lose it)

✨Think of a scale of intensity from 1-10
I usually suggest a 7 but play and see what feels good to you
✨ Think segmentally
✨Breathe
- nasal, low, slow, quiet
5-10 breath cycles
Try it 3-5 x a day

⚠️Pro tip
▶️ Add your adductors to help find that strong midline connection

… Yes, you need to take this standing 😉

REMEMBER … you need gravity. It is what makes us stronger. Just like a tree needs wind to strengthen it’s roots.

You’ve got this!
- michelle

Original audio

Feeling stiff?

💡Get some space.

⚠️Almost everyone is compressed in this area.

This technique is a great dose of Self Therapy to get SPACE.

Our upper back has 12 segments.

12 rows of ribs.

⚠️Literally HUNDREDS OF JOINTS.

✨Upper back mobility is an extremely valuable commodity.✨

It affects breathing, core, your mood, posture, neck/shoulder tension, HUMAN MOVEMENT IN GENERAL because it is a primary centre of rotation in our bodies.

If you are feeling stiff…Start with getting space.

You can’t move where you don’t have space

Follow this up with my FREE.class the Stack ( at the link in my bio) and learn how to support yourself so you don’t end up getting compressed again.

If you are in the membership dive into your Foundation Training or ELDOAs which are FABULOUS techniques for teaching you to support your body.
STRENGTHEN & LENGTHEN

Enjoy!






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Online Classes

⚠️ You NEED to be able to MOVE through the BACK of your hip.

✅ find length through the back of your hip

… through your glutes
… through piriformis
… through layers of pelvic floor

SO OFTEN lack of ability to move through here is the missing link to healing :
❌bunions,
❌neuromas
❌knee pain
❌pelvis alignment
❌low back pain
❌pancake bums
❌chronic hip tightness
❌pelvic floor disfunction

Check out my FREE Build a better b***y guide ( link in bio) for :
✅ awesome releases - so you don’t have to fight yourself
✅ strengthening & lengthening - so you can support yourself
✅ hip shifting - so you can experience the biomechanics of moving through here

✨This is an essential human skill of you want to use your body parts the way they were designed.

✨ this is an essential human skill if you want your body parts to last a lifetime.

▶️ Your hip is 1 of your 4 primary centres of rotation.
You need it for efficient human movement.

If you aren’t rotating through your hip, your body will find SOMEWHERE else to move through.
❌your knee
❌your back
❌your big toe
⚠️THESE JOINTS were not designed to rotatel!

✅ Learn to move thorough the back of your hip and get ready to FEEL so many things settle… quiet down …disappear 🙌

Enjoy!
- Michelle

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Original audio

💡The fundamental question…

⚠️ Can you move you hip without your back moving?

If you can’t,
I bet you have an unhappy pelvis and back.

Give it a try ⬇️

Modified standing hip
Controlled Articular Rotation (CAR)

It’s a fancy name, but the concept is simple…

CAR is you MINIMUM dose of daily movement for your joint if you want to maintain body control, mobility and health of your joint.

There are infinite options for the base position ( standing, leaning, side lying, quadruped, against a wall) but this is one of my favourites for getting results.

The benefits:

➡️ There is more control and blocking vs the standing version.
➡️ There is less hip flexor cramping and pinching vs the standing version
➡️ You hit the coveted glutes and hip extension lines of tension vs the side lying option

⚠️ Remember
- find your end range compensation free
- No back movement, just pure honest hip movement
- it’s not about how big the circle is, it’s about CONTROL
- Each rep is slow, mindful and intense 😉

You’ve got this!






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e a flat tire?

There is a common misconception that core is about STRENGTH.

Core is about stability which comes from the core muscles working TOGETHER.

When they work TOGETHER… it creates a pressure strategy.

✅ it elongates your spine
✅supports your body
✅expands your ribcage

🔥leaves you feeling strong from the inside out

If the muscles AREN’T working together…you are forced to use a tension strategy which :
❌compresses your body
❌overloads passive structures
❌can cause back pain
❌can make it hard to breathe
❌leaves you feeling tight in a lot of places ( “ gripping”)

If your core is strong but it doesn’t work together..it’s like a flat tire

There is nothing I am more passionate about teaching.

There is also nothing that influences how you move, your mobility or how you feel in your body as much as core.

If your core isn’t stable …nothing else will be…your foot, shoulder, hip…nothing.

I want everyone to have the opportunity to experience this.

If you want to experience it, check out my FREE class on core and breathing.
▶️The stack
(link in my bio)

This is the core class that I have all of my members start with.

If you want to start building a better core, let me guide you.
🙌jump in at the link in my bio





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