ElementalMovement.TPA

10/20/2025

Guiding my client through lower and mid-back stretches to improve flexibility, reduce tension, and support better posture 💪🧘‍♂️
Stretching the back helps:
✅ Relieve muscle tightness
✅ Increase spinal mobility
✅ Prevent injury
✅ Enhance overall movement quality
Consistency is key 🔑 — your back will thank you later

09/11/2025

Overhead mobility follow up! As mentioned on the previous video, to have great overhead mobility, a lot of different components need to work together to allow for a proper range.
Shoulder rotations are one of these!

Try this internal rotation and external rotation(sleeper stretch) to see how it can improve your range.
Internal rotation (any stick will work)-
1️⃣ grab the stick with your hand and wrap it behind your arm. Make sure your arm makes a 90 degree angle.
2️⃣ use your opposite arm to reach across and grab the bottom of the stick.
3️⃣ pull the stick forward. You should feel this stretch in the shoulder joint itself, and to the top side of the shoulder.

Shoulder internal (sleeper stretch)
1️⃣ lay on your side with your arm at 90 degree angle and angle your arm straight up.
2️⃣ use your other hand to pull your palm down to the bench. You will feel this stretch in the shoulder joint and to the back side of the shoulder.

Hold each stretch for 3 rounds of 30 seconds.

09/03/2025

08/30/2025

Try this Wall Angel Test!

The Wall Angel test is a great way to look at your overhead mobility and see if there are any limiting factors while reaching over head. The earlier you notice restrictions or imbalances, the quicker you can work on correcting them!
1️⃣ Start with your feet a foot or two away from the wall.
2️⃣ keep your hips, mid back, shoulders and head against the wall
3️⃣ bring your elbows up to shoulder height, elbows at 90 degrees and try to rotate your hands back to the wall. See if you can get your full arm and hand against the wall.
4️⃣ while keeping your elbows and hands against the wall, try and press your arms above your head. Make sure your back is still flat against the wall! See if you can keep the full arm and hand against the wall.
A lot of factors go into overhead mobility. Your pecs, deltoids, rotator cuff, lats, and thoracic spine to name a few. All of these have to work together for a full range of motion and if one of these areas is limited, it causes an imbalance. So try and keep an eye on what feels the most restricted in the movement!

08/23/2025

Mid back feeling right? Need to warm up before your work out or sport? Try these stretches! Thread the needle-Be in a table top position. You can use a foam roller to guide your arm or twist your arm across your body and through your other arm. Hold for 2-3 seconds and then return to neutral. Do this 10-12 times each side. Flexion/extension of the spine-Be in a seated position with the foam roller at the top of the shoulder blades blades. While keeping you feet flat, hips planted and hands behind your head, extend your back and try to look at the wall behind you. Hold for 3-5 seconds. If it feels restricted, feel free to do it again in the same spot. Then move the roller down an inch or two and repeat the process! DO NOT go lower than than mid back to avoid injury!Modified wall prayer stretch-Stand arms length away from the wall and place your hands eye level against the wall. While keeping a straight back, drive your hips back and your chest to the ground. Do hold for 2 deep breathes and then return to neutral. Do this 4-5 rounds and hold for 30 seconds on the last round!

08/20/2025

A little peak into what a session looks like! My client has previously been very active playing soccer and running. She is trying to get back on track and dealing with a lot of lower body tightness. Here we worked on Glute/low back ✅ Hamstring ✅ Myofascial release for calves. ✅ Calves ✅ Adductors ✅ TFL/IT bands ✅ Glutes ✅ Piriformis ✅ Working through 2 rounds of PNF for all stretches to get the most out of each one. Come try a FREE stretch today to see what stretching can do for you!

08/17/2025

Proprioceptive Neuromuscular Facilitation (PNF) stretching is a safe and effective way to get the most out of every movement! When you are stretching and hit a ‘stopping point’ with your stretch, it is your body’s myotatic stretch reflex kicking in. This contracts the muscle to stop it from lengthening too much which can cause injury. When you incorporate PNF stretching, you add more tension to the muscle by contracting it lightly, activating the golgi tendon in the muscles. This helps the muscle relax and go further into each stretch, but does so safely and effectively. This way you get the most out of every stretch! Come in and try a stretch today!

08/17/2025

Hey Everyone!
My name is Eric Christiansen, and I’m the owner of Elemental Movement.

I’ve been in the health and fitness field for nearly 10 years, and from the moment I took my first anatomy and physiology class, I knew this was the path for me. Since then, I’ve earned both my undergraduate and graduate degrees in Exercise Science, focusing on strength and conditioning.

I began my career with personal training, but as I worked with clients, I realized that adding assisted stretching—specifically PNF (Proprioceptive Neuromuscular Facilitation) stretching—was a game-changer. Clients loved it, and the results spoke for themselves.

Stretching isn’t just about flexibility—it can help reduce pain and tension, improve mobility, and even prevent injuries. Whether you’re an athlete looking to perform at your best or someone who just wants to move and feel better in daily life, I’m here to help.

Let’s unlock your body’s full potential—come see what PNF stretching can do for you! 💪
Feel free to reach out with questions or to schedule your first free introductory session