Thank you all for showing up for yourselves over the last 10 days, the challenge was lots of fun. Let's give away some prizes! #1 Movement Assessment + 1hr 1:1 Video Call with Corrective Recommendations + Favourite Mobility Tools Package (Compression floss, Heavy Resistance Band and Anchor for Mobility Work) + 12 Week Mobility & Breathwork $ Value $ 775 Winner: Sheila Melke #2 12 Week Mobility & Breathwork Program + Movement Assessment + Corrective Recommendations Value $ 575 Winner: Courtney DeJong #3 12 Week Mobility Program & Breathwork $ 450 Winner(s): Kelsey Fettig & Jenna Goodwin If you won a prize send me a message and I will get you set up with your prize and don't forget to check out the other courses that are FREE in the classroom section.

We touched on it a little bit on day 4, but today we are talking more about using your breath to regulate your soft tissue release and correctives. Your breath acts as a great gauge as to how much pressure you can handle or if you have control of a stretch or corrective exercise. Pay attention to your breath today and let me know if you are able to settle into todays exercises a little deeper than normal when you use your breath to control your nervous system.

ANNOUNCEMENT: MOVING TO PRE RECORDED VIDEOS INSTEAD OF LIVE CALLS TO TAKE THE PRESSURE OFF OF MAKING THE CALLS. By now you should know how important the nervous system is. This is why today we will talk specifically about the spine and spinal health. The spine moves in 3 main ways: flexion and extension, side flexion and rotation. If you take your spine through these 3 movements each day it will have a significant impact on your long-term spinal health. The best part is that it's easy to do and only takes a couple of minutes each morning.

Congratulations! You have made it half way through the challenge and are well on your way to creating a new habit of daily self care. Today we are starting off with answering a questions about the masseter release from day 4. Then diving into why you shouldn't push past fatigue and towards failure when doing corrective exercises (learning new movement patters). Let me know below how many of the 5 days have you completed so far?

Now that we have you foam rolling and digging a ball into all the tender spots you are finding lets talk about how to get the most of out the soft tissue release we are doing. In the video I covered 3 things we want to be doing and one thing we want to avoid to get maximal benefits from the time you are spending on soft tissue mobilization. #1 Don't speed over your muscles unless you are only trying to warm them up and increase blood flow. #2 Pressure matters, you want enough that its uncomfortable but little enough that it isn't painful, you aren't tensing or holding your breath. #3 Targeting trigger points/ knots in the muscle. #4 Creating waves of pressure to release muscle tension. Does this change how you will be foam rolling from now on???