Michelle Edmison

Michelle Edmison I believe MOVEMENT is your best therapy and most powerful tool.

05/02/2026

Have you ever thought about what happens in your PELVIC FLOOR when you are WALKING?

Simple?

Nope!

We usually think of it as ascending and descending.

✨When you WALK the back and the front, the right and the left have to all do OPPOSITE things.

YOU CAN’T THINK ABOUT THIS.

It has to be responsive.

That is why we train it :
▶️ in positions that bias different parts of the pelvic floor
▶️ train hip shifting
▶️ train alternating reciprocal movement
▶️ train fully lengthened positions
▶️ train fully contracted position
▶️ speed
▶️ intensity

🔥 We want it all
It has to be dynamic.
It has to have control.
It never gets a break.
Have a little respect for your pelvic floor.

If yours isn’t working well you will likely experience :
❌ chronic hip tightness
❌ persistent back pain
❌ pelvis alignment issues
❌ a pressure belly
❌ abdominal gripping
❌ pancake bum
❌ incontinence
….foot pathology…ribcage dysfunction…etc

Check out my free class PELVIC FLOOR 101 at the link in my BIO to make sure you don’t leave your pelvic floor behind 🙌

💡If you are in the movement 101 membership, check out your pelvic floor course to give your pelvic floor a much needed TUNE UP 🙌




05/02/2026

This is one of my fav connections in the body ❤️

FOOT to PELVIC FLOOR

They are connected :
▶️ myofascially
▶️ biomechnically
▶️ neurologically
* see my last post for details

It all starts with a strong foot 🦶

💡DID YOU KNOW YOUR FOOT CAN BE STRENGTHENED JUST LIKE YOUR b QUADS and BICEPS?

Toe flexor strength is high value
it’s the #1 predictor of falls in people over 65
it’s highly correlated with performance and injury prevention in the young.

⚠️ PRO TIPS

1️⃣ When you do this, you want to avoid clawing or squishing your toes together.
You want your toes long flat and wide

2️⃣ Set up your foot tripod

3️⃣ Now, let’s add pelvic floor
when your toes press down
your PELVIC FLOOR ascends ( gather and lift)
and you BREATHE OUT

4️⃣ If you REALLY want to get connected stack your 4 domes
This is your deep front myofascial line
ie your tongue to toes connection

Your 4 domes :
- foot arch
- pelvic diaphragm
- respiratory diaphragm
-palat

To set up the tongue start with ideal tongue posture :
- mouth closed
- teeth lightly touching (butterfly bite)
- tip of tongue behind top teeth
- body of tongue ( front middle and back) on roof of the mouth (dental arch)
- then swallow

When you get connected you’ll discover you are stronger than you think 🙌

A STRONG BODY SHOULD START WITH A STRONG FOOT

A FABULOUS 7 day Build a better base challenge is in the membership 🙌





rehab
prehab
yoga
pilates

05/02/2026

✨If you want to AGE WELL… go for a FART WALK

thank you 🙏 to for coining this term and getting us talking about DOWN THERE 👇

This is NOT a new idea.

People used to call it “taking a constitutional”

The idea is an after dinner STROLL

…even just 10 min

✅ It helps to move things along
- improves digestion, constipation, bloating… and yes, gets the farts out
✅ It also decreases your risk of type 2 diabetes ( manages that spike in blood sugar you can get after a meal)

BONUS …

🔥there are a huge number of other health benefits that will take your QUALITY OF LIFE to the next level

WHY?

A fart walk is a stroll.

⚠️ nothing too intense.

You want to move through your hip.
you want to move through your body.

It’s amazing HOW MANY PEOPLE DON”T USE THEIR HIPS.

⚠️Use it or loose it.

Moving through your hips helps:
✅ prevent hip arthritis
✅ improves pelvic floor function
✅ improve hip mobility
✅ prevent foot deformities
✅ take pressure off your low back
✅ Improve pelvis alignment
✅ teach your hips to be long and strong

+ Now, try to lengthen your stride and really get things moving

Sufficient stride length :
✅ improves big toe mobility
✅ gets the soleus pump going
Soleus = your heart in your leg
-further helps diabetes
-immune system function
-cognitive function
-lymphatics
✅ your nervous system
✅ mental health and mood

+ Now, swing your arms.
Roll your shoulders
That gets your ribcage moving.
✅ improves breathing
✅ and EVERYTHING else listed above ( your ribcage is the holy grail of your body)

Any exercise is a great defence against many chronic medical conditions BUT going for a fart walk can take your HEALTH to the next level.

05/02/2026

✨Prioritize rotation✨

If you want your “GLUTES” to work…
( there are a lot more things back there than just glutes)

✨Prioritize rotation✨

⚠️💯 I believe a lot of pathology (back, hip, knees, feet, pelvis alignment ) stems from poor muscle control in this area.

💡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

05/01/2026

⚠️ If ONLY people knew KNEES have to ROTATE.

✨EDUCATE your body

🧠 We often think of our knees as HINGE joints

…but there is an essential congruent ROTATION that MUST happen for your knee to :
✅ have full range of motion
✅ last a lifetime
✅ feel good

These capsular CARs are the perfect way to check in on your rotation, teach it and train .

⚠️ I have no ACL in this knee so for me this is not an option if I don’t want to end up with arthritis and a knee replacement ( 20+ years and so far so good!)

💡PRO tips

#1
Make sure it isn’t your foot doing all the rotation.
lock in your ankle and grab your tibial tuberosity.
( think of it like a handle)

This will get better!
Knee rotation is a skill. You need to build a better “map of your knee in your brain = cortical representation
This takes practice 🙌

#2
Knees most often get stuck in tibial External Rotation
Why ?
Because knees tend to collapse IN when your lower extremity isn’t stable.
SO…pay special attention that you haven’t lost tibial internal rotation.

#3
Once you master rotation….take this to a FULL knee CAR
✨You can find a FREE FULL BODY CARs mobility routine at the link in my bio

CARs are a strategic way to get your minimum dose of daily movement to maintain joint health, joint mobility and body control.
Learn WHY getting this minimum dose of daily movement is so important at the link.essential

😳 FYI - elbows have to rotate too!!.and hips
…and feet
…and shoulders.and necks
…you get the idea!

Want a full body mobility tuneup?
check out my bio for some free classes and mark your calendar …
📌my 30 day mobility challenge starts June 1.
Link in my bio for details🙌


05/01/2026

💡Your joints need this.

✅ These are NOURISHMENT for your joints

Towel SWEEPS

❌ Don’t lose these motions.

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

In the modern world, we often 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!

04/29/2026

❌ A lot of neck pain, pinching, tension, jaw pain, head forward posture, even anxiety and stress has a root cause HERE.

⚠️Pro tips
1️⃣ Sit tall ( take out any wrinkles from your spine)
2️⃣ Use your hands to PULL your ribcage DOWN ( either in the centre or off the one side)
3️⃣ Then, staying tall, layer in :
-protruding your jaw forwards
-looking up ( staying TALL)
option to switch the order
also the option to side bend away and rotate towards your hands if they are on one side and not centered
4️⃣ Find a nice line of tension
⚠️ No pinching, cramping, pain, familiar tension allowed
5️⃣ Breathe IN
Quiet
Slow
Low
Nasal
6️⃣ Breathe OUT
Pull your ribs DOWN
7️⃣ When you come out of it STAY TALL
( no collapsing allowed)

These releases target :
Platysma
Sternocleidomastoid
Scalenes
Subclavious
Intercostals
Pec major & minor
Fascia

They stimulate Cranial Nerve VII
They improve vagal tone
Anxiety
Stress

They help you position your diaphragm.
( improve core and breathing )

They are tension relievers ❤️

Enjoy 🙌
- michelle

04/29/2026

If you care about PHYSICAL LONGEVITY and FEELING GOOD IN YOUR BODY…

❌ DO NOT SQUISH your toes together

⚠️We HAVE to move beyond outdated shoes that do not respect the anatomy of our feet.

Ideally, we should ALL be wearing shoes that have :
▶️ a wide toe box
▶️ no cushioning
▶️ no heel rise
▶️ no support

⚠️ However, you need to meet your FOOT where it is at.

If you grew up in tight supportive cushioned shoes… you likely have a weak, tight, sensitive foot.

💡The easiest and BEST place to start regaining the function of your foot is by choosing shoes with a wide toe box.

As you regain strength, mobility and control you can start to progress to less support, less heel rise and less cushioning.

WHY is forefoot splay ( un squashing your toes )so VALUABLE?

✅ It activates 2 MASSIVELY important systems of STABILITY in your foot.

1️⃣ Stability from FOOT CORE
When you spread your toes it stimulates mechanoreceptors in the plantar plates that preactivate foot core.

2️⃣ Stability from the TIE BAR mechanism
When you spread your toes it activates the tie bar mechanism
= tensioning of the deep transverse inter metatarsal.
This is responsible for 40% of the longitudinal stability of the foot.
Featured Article
Venkadesan M, Yawar A, Eng CM, Dias MA, Singh DK, Tommasini SM, Haims AH, Bandi MM, Mandre S. Stiffness of the human foot and evolution of the transverse arch. Nature. 2020 Mar;579(7797):97-100. doi: 10.1038/s41586-020-2053-y. Epub 2020 Feb 26. PMID: 32103182.

If you are not using these FREE SYSTEMS of stability there is a good chance you are already experiencing :
❌ decreased balance
❌ decreased movement efficiency
❌ “gripping” in your body ( foot, butt, back, abdominal, jaw…)
❌ deformities (Hammer toes/ Claw Toes/Mallet toes, Fat pad migration

AND…

Are high risk for developing :
-Bunions/Bunionnettes
-Plantar fasciitis/fasciopathy
-Achilles tendinitis/tendinopathy
-Stress fractures
-Metatarsalgia

Do not squish your toes together 🙌


mobility stability physicallongevity

04/28/2026

🔥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
physio rehab prehab pilates yoga

04/28/2026

🥇PSOAS myofascial stretch from Dr Guy Voyer

✅ strengthening & lengthening
✅ decompressing your hip
✅ decompressing your lumbar spine
✅ healthy tension
✅ balancing the forces around your hip & pelvis
✅ teaching your hip flexors to work with your glutes and abdominals

⚠️ Pro tips
✨ glutes are not optional
✨ core is not optional
✨ rise up EQUALLY front and back ( no rib flare)
✨ drive your knee DOWN into the floor
✨ press the top of your head up to the sky
✨ press the heel of your hand up to the sky

🔥 ADVANCED PROGRESSION
▶️ Try adding lateral spine flexion AWAY from the target side ( turn into a banana) as long as you don’t collapse. Think UP and OVER.

❌ DO not rock forward into a big “ hp flexor stretch.
Our goal is going UP.
Decompression.
I have treated WAY TOO MANY people who have been stretching like this and have blown through their anterior hip capsule and created an instability. THOSE are ready hard to rehab and sign you up for chronic hip tension.

Liquid gold!
- michelle

04/26/2026

✨Yes, I 💯% believe everyone should explore toe spacers.

I think this is one of the BIGGEST bangs for your buck ( ie time effort and $) if you want to be a better mover, have better movement accuracy, better muscle patterns, movement efficiency, mobility and overall physical longevity.

I explained in my last post WHAT you are giving up if you do not have forefoot splay.

⚠️You will 100% be asking other structures to work harder than they were designed.

⚠️ you will 100% not be getting the information from your foot that you were meant to and will have decreased movement accuracy.

Forefoot splay allows you to preactivate foot core and allows you to take advantage of the tie bar mechanism, which gives you FREE STABILITY …and it is the way your foot was designed to work .

I get asked a lot which ones I use.

I love them all and appreciate the variety that they offer.

Here are the details of why I like each :


The foot collective WILD TOES ( green) were my first toe spacers ❤️
They are soft, stay on your feet easily for barefoot workouts or just running around the house and get an abundance of sensory stimulation around the plantar plates. ( remember sensory drives motor.)
✨10% off with code :MOVEMENT101
BONUS : these also come with one of those nifty little bands that you can use around your big toes


The Naboso SPLAY ( blue) are also very soft, stay on your feet for barefoot workout, get a significant amount of mechanoreceptor stimulation and are a little bit bigger than the wild toes.
✨10% off with code :MOVEMENT101


these ( white) are capable of more splay than the other two (they are adjustable), come in different sizes ( for kids and big people) , are not as soft and do not get as much stimulation as the others , but are my go to for wearing in shoes .

most of us grew up in tight supportive cushion shoes that did not respect the anatomy of our foot. This is a journey. Progress not perfection.

Just get started.

👣 we all need to be better at feet 🦶

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