Michelle Edmison, North Vancouver, BC (2025)

10/29/2025

Can you hip shift?

if you struggled with my last post, the curtsey lunges, go back to the ground and get your prerequisites.

One of them is this hip shift 🙌

Hip shifting is one of the highest value movements in our body.

It’s about the hip, being able to sit back in the socket, on its axis, as the pelvis swings around it.

A hip shift is hip INTERNAL ROTATION.
AFIR = Acetabular Femoral Internal Rotation ( more on that coming up)

If you can’t do it, you will be compensating SOMEWHERE in your body, with every step you take.

You need it for walking..hiking…running…crawling…even to squat.

Here are some of my fav ways to test it, train it and own it.

1️⃣ Quadruped with a block…this is great for getting that prerequisite flexibility and to really FEEL the movement.
💡 If you don’t feel a line of tension at the back of your hip shift towards and back into the target hip.

2️⃣ Side lying at a wall
This is about starting to gain control of that motion( mobility) and be able to come in and OUT of it…then back IN.

3️⃣ Supine 90 90 at a wall
💡 If your hips are swinging side to side that is not hip IR or a hip shift
💡 You need a 4-6 inch ball ideally. If the ball is too big you won’t get the IR

4️⃣ Lastly to OWN it you need to take it vertical
🔥 This adds your foot, gravity and intensity so that your body knows how to use it.
There are infinite options in vertical and I highly recommend variety but I love this variation
wedges are optional

These techniques can be found in the movement101membership class LEARN TO HIP SHIFT which has just been uploaded to our library.

Then jump into our deeper dive on hip shifting with our class MASTERING THE HIP SHIFT.

Hip shifting is #6 on my 13 point mobility checklist 🙌

10/29/2025

BREATHING
…do you pass the test?

⚠️When you BREATHE IN 3 things should happen

1. Ribcage expansion
This needs to happen 360 degrees around
💡expansion..not elevation

2. Intra Abdominal Pressure (IAP) - Cylinder expansion
This also needs to be 360 degrees around
Think “breathe behind the shield”
IAP = the summation of the outward forces created by the diaphragm coming down and the inward forces from the torso musculature ( core)

3. Intra Pelvic Pressure
This creates pelvic floor expansion ( it descends)
Similar to IAP, it is also created by the downward movement of the diaphragm.

If you’ve got it…NOW…load it 🏋🏻
Take this to LIFE and your TRAINING

⚠️Pro tips for optimal breathing :
1 - Fill your pelvis first ..breathe LOW
2 - Use nasal breathing ( it is REALLY hard to get ribcage expansion, IAP or IPP when you breathe through your mouth)
3 - Stay tall when you breathe out
4 - The kidney area is one of the hardest places to get IAP…see the video for my technique to measure this..or even better get a (10% off with code : movement101 )

✨Be BRILLIANT at the BASICS

For more on this check out my FREE classes at the link in my bio
✅THE STACK
✅PELVIC FLOOR 101

More coming up on this 🙌

10/26/2025

BREATHING
…do you pass the test?

⚠️When you BREATHE IN 3 things should happen

1. Ribcage expansion
This needs to happen 360 degrees around
💡expansion..not elevation

2. Intra Abdominal Pressure (IAP) - Cylinder expansion
This also needs to be 360 degrees around
Think “breathe behind the shield”
IAP = the summation of the outward forces created by the diaphragm coming down and the inward forces from the torso musculature ( core)

3. Intra Pelvic Pressure
This creates pelvic floor expansion ( it descends)
Similar to IAP, it is also created by the downward movement of the diaphragm.

If you’ve got it…NOW…load it 🏋🏻
Take this to LIFE and your TRAINING

⚠️Pro tips for optimal breathing :
1 - Fill your pelvis first ..breathe LOW
2 - Use nasal breathing ( it is REALLY hard to get ribcage expansion, IAP or IPP when you breathe through your mouth)
3 - Stay tall when you breathe out
4 - The kidney area is one of the hardest places to get IAP…see the video for my technique to measure this..or even better get a (10% off with code : movement101 )

✨Be BRILLIANT at the BASICS

For more on this check out my FREE classes at the link in my bio
✅THE STACK
✅PELVIC FLOOR 101

More coming up on this 🙌

10/26/2025

✨This video is 4 min long but it is worth every second of you want to improve your body.

▶️ This is the PRI
standing integration with support.
( images courtesey of )

This technique is one of the most valuable techniques I know.

Great for :
▶️ chronic hp tightness
▶️ having a hole in your hip ( glute amnesia )
▶️ butt gripping
▶️ pelvis alignment issues
▶️ foot pathology
▶️ back pain

It’s POWER is that it helps you FIND and INTEGRATE 3 essential things that most of us are missing :

1️⃣ Grounding
- The ability to pressurize through your foot

2️⃣ Eccentric hip function
Lengthening under tension ( essential for alignment)

3️⃣ Managing your internal pressures
( intra abdominal pressure IAP and intra pelvic pressure IPP)
- This is the summation of 2 opposing forces :
1) the INWARD force created by your hip muscles activating
2) the OUTWARD force created by your diaphragm descending
these forces NEED each other
YOU need these forces for stability

🔥 I guide you through it all in this video, including lots of pro tips.

✨You can also find this technique on my youtube channel for easier watching ( link in my bio)

🎉 AND … If you want more tips on improving these IMPORTANT muscles, sign up for my FREE Build a better b***y guide at the link in my bio 🙌

Enjoy!
-michelle

10/23/2025

Movement

10/23/2025

Train Hard, Stay Humble 😉💪

10/20/2025

Juice up your HIPS

10/18/2025

IMPROVE THE DYNAMICS OF YOUR LOWER RIBCAGE.

Fancy language for simply getting better at what happens around your lower ribs.

✨I believe this is the most important area in our body.

⚠️It is also the site of one of the BIGGEST tug of wars in our body…we all know it, rib flaring in the front and compression in the back.

Why bother improving this area?? Let me tell you ….

1️⃣ Your diaphragm is your primary muscle of breathing. If it isn’t positioned properly then you will be using your accessory muscles of breathing as your primary muscles and be pulling air into your lungs with your neck and shoulders for your 20-25,000 breaths in a day.

2️⃣ Your diaphragm is what makes your core work. It stabilizes you from the inside out. With out your diaphragm your can’t pressurize your core…which means you may have a strong core but it will be a flat tire.

3️⃣ This area is one of your 4 primary centres of rotation…if it is compressed you can’t move here and you won’t be able to access athletic separation, alternating reciprocal motion…you will be fighting yourself in life and feel like a penguin.

4️⃣ Autonomics are here…you don’t want to get stuck in your sympathetic nervous system.

5️⃣ Your entire abdominal wall is innervated by the T6-12 segmental nerves. Compress them and you won’t ever get your abs working optimally.

6️⃣ This area is the piston that gets your arm over your head!

7️⃣ Your ribcage attaches to your pelvis. What happens up there affects your pelvis position.

I ran out of time but I haven’t ran out of reasons.

8️⃣ POSTURE is not about shoulder strength… posture is about a strong ribcage!

✨Coming up ASAP…ways to get started.

#4 on my movement 101 mobility checklist is
IMPROVE THE DYNAMICS OF YOUR RIBCAGE.

✅ you can find the full 13 point checklist in my membership.🙌

10/17/2025

Back to the basics.

Sleeper PAILs x RAILs for the shoulder💥

Want to work on overhead mobility?

Any shoulder mobility?

⚠️pro Tip
➡️ train rotational capacities FIRST.

Why?

Because when you work rotation, you work the deepest tissue.
When you work the deepest tissue, the capsule, you improve ALL capacities of the joint.

Pro tip:
Nail the set up.
Sound on for cues🗣️

The next 30 day KINSTRETCH mobility challenge kicks off Oct 1st.

More info at the link in my bio. Registration opens soon!

10/17/2025

If it was possible to fall in love with a base position, this is the one I would love.

10/15/2025

We all need SPACE at the back of our hips.

Without it you will :
❌ loose range of motion
❌ disrupt alignment
❌ likely experience pinching
❌ have chronic tension
❌ accelerate wear and tear (arthritis).

⚠️ Your joints NEED SPACE.

My last post ( 90 90 ) is my go to for creating space in the hip ❤️
..but 90 90 is not accessible for everyone.

Not to mention, it’s great to have some options because VARIETY is always best 🥇

This is a FABULOUS option.
Hip External Rotation PAILs x RAILs in low oblique sit.

Sound on for cues 🗣️
1️⃣ Intro
2️⃣ Set up and stretch ( 1-2 min)
3️⃣ BREATHE - 1 min +
4️⃣ PAILs
5️⃣ RAILs
4️⃣ Now that we have SPACE... . Train the biomechanics and add stability with the PRI adductor pull back ( coming next!)

🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻

How is your hip feeling?

Hip health is one of the best investments you can make for your quality of life.

Not sure where to start?
Check out my FREE class at the link in my bio.

OR

I have beautiful hip classes and challenges in my membership to make sure your hip is at it’s best 🙌
(Link in my bio)

10/15/2025

If you want your “GLUTES” to work… and 💯 I believe a lot of pathology (back, hip, knees, feet, pelvis alignment ) stems from poor muscle control in this area…

✨Prioritize rotation✨

💡ROTATION IS THE MOST IMPORTANT MOTION of the hip joint.

⤵️

The Study :
(Rossi A & Grigg P. Journal of Neurophysiology June 1982. Vol 47(6):1029-1042)

The most important movement of the hip is internal/external rotation, which activates receptors
of the posterior & anterior capsule.
Abduction and adduction is also important because they
activate receptors of the inferior & superior portions of the capsule.
Less than 3% of the capsular
receptors are found to be excited by flexion and extension of the hip.
* from Myokin manual

_____________

“Muscle is a stupid piece of meat. The intelligence is in the structure.”
-Dr Guy Voyer

We LOVE MUSCLE but muscle only does what nerves tell it to do.

Movement is not about muscle.
Movement is a sensory motor process.

If you want to get a muscle to work you need to stimulate the receptors in your joint capsule. 🙌

That is why I love
Top of mind is sensory input, joint position and the global pattern.

That is why I love my daily CARs routine - it nourishes my joints and let’s me know EARLY if I have aberrant joint function. ( then I can apply my Kinstretch end range techniques or PRI repositioning techniques to restore joint health and function).

You can find classes on demand for each of these disciplines in my membership and always lots right here on my page 🙌

Michelle Edmison

10/29/2025

10/29/2025

10/26/2025

10/26/2025

10/23/2025

10/23/2025

10/20/2025

10/18/2025

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10/15/2025

10/15/2025

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