Michelle Edmison, North Vancouver, BC (2026)

03/16/2026

This is WAR.

An internal tug of war
that we are all battling.
= upper cross syndrome

…but this can be lovely,
If you know how to win the war.

1️⃣ FIRST
The secret is BUILDING the healthy tension from below.
💡 This is a coordinated muscular effort that connects through Cajun pelvis and shapes the rib cage.
▶️ HAMSTRINGS
▶️ ADDUCTORS
▶️ PELVIC FLOOR
▶️ OBLIQUES
▶️ SERRATUS
🙌All muscles that connect and position your pelvis and ribcage and anchor your ribs down to position your diaphragm.

2️⃣
Then pick your arm position :
▶️ hand behind your back
▶️ W
▶️ cactus
▶️ high Y
▶️..anything you can think of

3️⃣
Then and GO TO WAR
▶️ BREATHE

THE OUT BREATHE
full complete through the mouth

THE IN BREATHE
quiet slow through the nose
❌ don’t let the ribs pop

⚠️ PRO TIP
You should feel RIBCAGE expansion not elevation
( like a balloon expanding 360 degrees )

⚠️PRO TIP
Keep it out of your neck

⚠️ PRO TIP
Keep taking inventory on that healthy tension from below

✅ Reshape your body
✅ Rewire your brain
✅ Reset your nervous system

✅ managing your internal pressures
✅ balancing the forces

Lovely.

03/16/2026

🌎 3 things going EXTINCT in the modern world

✨ Sign up for my FREE 10 day challenge at the link 🔗 in my bio ⤴️

1 technique
10 days
10 layers
✨ including your tongue, pelvic floor and toes - because they are all connected 🧠💪

1️⃣ Shoulder opening
-everything these days closes us in
-when was the last time you reached behind you? Overhead?
-use it or lose it

2️⃣ A full COMPLETE exhale
-most humans are exhalation restricted
-which means your diaphragm never gets positioned in a dome shape
so you can’t use it for breathing or core

3️⃣ Abdominals
-your abdominals should be ZONE 1 in your body and integrated into your core, balancing the forces
-instead we see poor regulation of tone, unbalanced forces, rib flares, offloading stability into back extensors and abdominal gripping

⚠️ You need these 3 things
But repetition rewires and we are living in a world that these body parts were not naturally selected for.
= without them there are massive consequences for your
❌ body
❌ brain
❌ nervous system

Put your body on a better path
▶️ Join me for this 10 day challenge.

1 technique
10 days
10 layers to add to this technique

RESHAPE your BODY
REWIRE your BRAIN
RESET your NERVOUS SYSTEM

Your future self with thank you 🙏
-michelle

03/14/2026

❌Back-gripping?
❌Bossy back extensors ?
❌Locked down in your low back ?

⚠️ you need to deal with this

✅ Modifying your daily cat cows ( because every day is SPINE DAY, right?) with this banded version is great place to start 🙌

The band :
▶️ gives you a target ( place it at the segment you are tight)
▶️ helps direct forces to the segment
▶️ levels up the intensity

✅ The higher the intensity ( ie the more expensive the movement for the body) the faster you get neurological and biological change

✨ This is like a segmental abdominal exercise
Depending on what level you place the band, you will activate different “ segments” of the abdominals

⚠️PRO TIPS
▶️Close your eyes 👀
This is as much about your brain 🧠 as your body.
FEEL this more.
TEACH your brain about this segment
Build cortical representation of this area in your brain = BRAIN MAP

▶️ follow this up with my FREE core and breathing class THE STACK which you can find at the link on my bio

❤️ Human Movement

✨30 day KINSTRETCH mobility challenge starts Feb 1
( link in bio for details )

03/14/2026

🥇90 90 breathing

It is one of the most gorgeous lines of tension you can experience.

💡WHY ?

because you will experience :
✅ back body expansion
✅ expansion at the back of your hip
✅ a hip shift
✅ it elongates your sine
✅ reshape your body
✅ evens out your posterior chain
✅ improves alignment
✅ efficient movement

✨ ALL of these things are HIGH VALUE in you want to FEEL GOOD in your body and optimize PHYSICAL LONGEVITY.

⚠️ Pro tips

1️⃣ It’s all about controlling the “stack”
-if you loose this you won’t get ANY of the above.

2️⃣ It’s also all about the breathing
- nasal - low - slow

3️⃣ Then just snuggle in….
take up the slack as your body releases…..
GORGEOUS.

Members can find this technique in our new class 3D STRENGTH and also in THE RIBCAGE RESCUE ( in your ribcage chapter )

Link in bio for details 🙌

core

03/14/2026

🔥Want to feel the power of your feet?

Try this Human Toe Spreader Challenge

This literally takes 1 minute and CAN CHANGE YOUR LIFE.

🧠 You need forefoot splay in order to use your foot the way it was designed.

Test it for yourself.

if you do not have space between your toes…..
▶️ you will not be in your power position
▶️ you will not be ready for push off
▶️ you will not be in high gear

⚠️ WARNING : This can be EXQUISITELY painful if your toes have been squished together for a long time.

However….

There are 2 reasons why you should put yourself through this :

1- splaying the forefoot stimulates mechanoreceptors that ACTIVATE FOOT CORE. It’s really hard to activate foot core without it!

2- splaying the forefoot is what initiates the TIE BAR mechanism of your foot. This is responsible for 40%+ of the stiffness or stability of your foot at push off.

✅ Both are FREE STABILITY

✅ Both get you ready for PUSH OFF.

BOTTOM LINE you will feel DRAMATICALLY MORE STABLE and connected to the GROUND when you have forefoot splay.

❌ If you don’t have forefoot splay you won’t be ready for push off.

❌ If you don’t have forefoot splay you will be asking other muscles, tendons, ligaments and bones to work harder than they were designed.

Want to get serious about improving your forefoot splay?

▶️ do the human toe spreader challenge daily
▶️ treat yourself to TOE spacers ( I love the ones from )
▶️ treat yourself to shoes with a wide toe box that respects the anatomy of your foot and aren’t designed based on outdated notions of foot function.( I like )

🙌 now that you have stimulated your foot… It’s time to strengthen. Coming up three of my favorites.

mobility stability physicallongevity

03/14/2026

Want to improve your foot?
✨Improve your rib cage.

💡They need each other.

If you’re struggling with pain or disfunction in your foot 🦶

Remember to step back and look at the BIG picture.

🦶what’s “driving” your foot problem might be a TOP down effect.

How are they connected ?

It’s all about making it EASY to move forward.

ATHLETIC SEPARATION

In order to move forwards…
walk…hike…run…

Your ribcage and pelvis have to separate, move in opposite directions.

This is the foundation of our human movement.

Efficient movement.
Sinusoidal movement.
Dynamic movement.

Similar to YOUR HIP, your ribcage is a primary centre of rotation.

If you are tight in your ribcage ( or hip - see my last few posts) you won’t be able to access that rotation.
.it’s going to be WAY HARDER TO GET OFF YOUR LEG..

Your EXIT STRATEGY is not going to be efficient.

Your foot and every structure in it is going to have to work harder than it is designed.

In fact, before it even hits the ground, I bet it is guarding , bracing, holding tension and gripping… Waiting for impact.

This is a great way to overload your foot.

…achilles tendinopathy, plantar fascia overloading, tight calves, stress fractures, joint degeneration, hammer toes, bunions, fat pad migration etc

⚠️ This is especially disruptive if you are lacking rotation on one side more than the other

MAKE LIFE EASIER FOR YOUR FOOT

We are all moving more…make sure you are moving WELL.

I post techniques on the rib cage all the time but one of my favourites for this is coming up next.

Members can find some pretty phenomenal classes on improving your rib cage in our spine and rib cage chapter. Not to mention a whole foot chapter🙌

ribcage

03/14/2026

✅ Break it down. Build it back up.

❤️ One of my favorite shoulder clean-ups.

🌎 Modern life is tough on shoulders:
❌ Screens
❌ Chairs
❌ Phones

⚠️ We all need regular shoulder tune-ups.

▶️ Restore biomechanics
▶️ Restore mobility
▶️ Restore control
▶️ Clear restrictions

⚠️ Pro tip:
If you want to improve posture, shoulder pain, and mobility — go beyond passive stretching.

🔥 Add intensity.
Intensity + intelligence = real change.

Focus on:
✅ Stability and control
✅ Moving where you WANT to move

Exercise: Deconstructed Cuban rotation + reach

1️⃣ Shoulder blades back
2️⃣ Elbows back
3️⃣ Hands back (cactus)
4️⃣ Reach (angel)

✨ Be brilliant at the basics.

🔥 Add a little weight (book, soup can, light dumbbell).
Just 3–5 slow, mindful reps can make a difference.

03/14/2026

🌎 3 things going EXTINCT in the modern world

✨ Join my FREE 10-day challenge (link in bio)

1 technique • 10 days • 10 layers

1️⃣ Shoulder mobility
Modern life closes us in. Reach behind and overhead — use it or lose it.

2️⃣ A full exhale
Most people can’t fully breathe out, which prevents the diaphragm from working properly.

3️⃣ Strong abdominals
Your abs should be zone 1 of your core, balancing your body and protecting your spine.

⚠️ Without these, your body, brain, and nervous system suffer.

▶️ 10 days. 1 technique. Real change.

Reshape your body
Rewire your brain
Reset your nervous system

Your future self will thank you. 🙏
— Michelle

03/14/2026

✅ Break it down ✅ Build it back up ❤️ This is one of my FAVOURITE shoulder CLEAN UPS 🌎 The modern world is tough on shoulders. ❌ Screens ❌ Chairs ❌ Phones ⚠️ We all should be scheduling some regular shoulder TUNE UPS ▶️ Restore the biomechanics ▶️ Restore the prerequisite mobility ▶️ Restore the control ▶️ Clean ups restrictions ⚠️PRO TIP If you ACTUALLY want to ✅ open your shoulders ✅ improve posture ✅ improve shoulder pinching and pain ✅ improve mobility 💡GO BEYOND PASSIVE STRETCHING If want to move the needle : 🔥 You need to add INTENSITY 🧠 Intensity AND intelligence ✅ Prioritize quality of stability ( you know you are doing it right if you can feel back body expansion ✅ Move where you want to move, not where your body wants to move THAT is how you change a BODY 🙌 The deconstructed Cuban rotation + reach ⚠️ Set up your core 1 shoulder blades come back * this is where so many people get stuck 2 + elbows come back 3 + hand come back (cactus) 4 + reach ( angel) Break it down Build it back up Be brilliant at the basics BUT 🔥 ADD intensity The research is clear If you want faster BIOLOGICAL and NEUROLOGICAL change, you need intensity ADD weight It doesn’t need to be a lot of weight ( a book or a soup can works) It doesn’t even need to be a lot of reps ( 3- 5 of each.. slow, mindful and intense reps)

03/13/2026

💡You need to know how your BODY was designed to work.

THIS was a great lesson taught me decades ago and it has stood the test of time.

We have primary :
✅ centre for MOBILITY
✅ centres for STABILITY

These centres generally alternate in our body
mobility-stability-mobility-stability…..

You should also know that you have 4 PRIMARY centres for ROTATION (mobility)

1️⃣ Hip
2️⃣ Ribcage - 12 rows of rings, hundreds of joints
3️⃣ Foot - 33 joints 🦶
4️⃣ Upper neck - Craniovertebral region

When 1 of your centres of rotation locks up ( looses rotation)
⚠️there are consequences

Your body is a problem solver 🧠
It will steal movement from a neighboring joint’ usually.

…that is ok to a point

But as we noticed ,
usually the neighbouring joint is not designed for rotation.

For example, lets look at your hip.
When it gets tight, your body will steal rotation from up the chain
▶️ low back or SI joints

or down the chain
▶️knee

❌ Both of these were designed to be hinge joints 😬

Shen you back or knee start to think it’s a hip
we start to see wear and tear and arthritis happen fast.

YOU NEED A HIP

You need all of your centres of rotation.

Be brilliant at the basics

✨ Use our body parts the way they were designed.
Even better … take advantage of this.
Leverage it.
Lean into it.
Train it that way.
Train rotation
Unlock your centres of rotation.

Members can find a new class - Unlock Your hips - in our hip chapter.
I also have specific classes for each of your centres of rotation coming this week.

For everyone else, I will be sharing some favourite HIP techniques coming up🙌.

To unlock you hip you need to :
Release
Create space ( you can’t move where you don’t have space)
Align and Position the joint
Train end range strength
Train body control
Integrate this into the global pattern

If you want to feel good in your body and have it last a life time,
USE your body the way it was designed 🙌

-michelle

03/13/2026

🔗 Free PRI class at the link in my bio ⤴️

🔥We all have to REBUILD the BASICS.
This is my most valuable BUILDING block ❤️

✅ Hamstrings
✅ Adductors
✅ Obliques
✅ Serratus anterior

90 90 hip lift

▶️ reconnects my Pelvis & ribcage

▶️ positions my diaphragm

▶️ calms my nervous system bringing calm and peace

▶️ unlocks my neck, opens my airway and lets me access healthy posture

▶️ unlocks my hips so I can hip shift, alternate and lateralize

▶️ this inhibits my bossy hip flexors and back extensors

✨We all have to release …
but releases won’t stick if we don’t REBUILD.
Reconnect
Reposition
Realign
Even ourselves out
Unwind patterns
REBUILD the basics.

This is about muscles …
but it is about SO MUCH MORE

it’s about :
▶️ internal pressures
▶️ being strong from the inside out
▶️ supporting myself
▶️ managing gravity
▶️ kinesthetic awareness
▶️ truly FEELING my body parts
▶️ building brain maps 🧠

This does it all ❤️

More details coming up on how I
💡 use it to unlock hip shifting
💡 use it to unlock posture

You can find a Free PRI class at the link in my bio

Be brilliant at the basics 🙌
Enjoy
-michelle

03/13/2026

🔥 EPIC

✅ These are PURE NOURISHMENT

Towel SWEEPS

❌ Don’t lose these motions.

If you do, you are signing up for :
❌knee pain
❌foot pathology

In the modern world, we do not get enough :
✅ Quantity
✅ Quality
✅ Variability
…of movement

We become sagitalized.
Lose rotation
Lose frontal plane motion

💡Your joints need this.

✨movement is literally your fountain of youth.

✨Movement is your most powerful tool for feeling good and having your body last a lifetime … you just need to move well.

❌ so Don’t let these movements go extinct

Towel sweeps :
▶️ hips and knees at 90 90
▶️ squeeze a block between your knees to keep you honest( i.e. no hip movement)
▶️ lift your foot up as high as as possible and sweep it one way as far as you can to capture the towel ( heel stays in place)
▶️ then sweep the towel through as far as you can
▶️ repeat until you run out of towel
▶️ go the other direction

What you are getting :
✅ internal / external tibial rotations for your knee
✅supination / pronation for your foot

✨NOURISHING

❤️ human movement

If you need help learning to move well check out my free classes or my membership at the link in my bio 🙌

enjoy !
- Michelle

PS members can find this technique in our new class - strength & mobility anywhere anytime - along with other favourite techniques that you can do sitting!

Michelle Edmison

03/16/2026

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