Darcy Rosario Resilient Flexibility

Part 1 of 2 #4 upper body series

This is your shoulder stand prep and conditioning workout. You do not have to be attempting to do shoulder stands to benefit from this workout. You will be conditioning your upper back shoulders and lats using strength and mobility drills designed to make you strong enough to be able to hold your whole body over your own shoulders, even if that’s not your goal. Modifications are included, but consider this to be intermediate.

Also, my...

Welcome & Where To Start

Whether you are new here or you need some advice on where to begin with all these workouts, this video will help you figure out how to start and which videos to start choosing to help you reach your movement goals. Remember, you can always contact me here or through my email resilientflexibility@gmail.com. If you have any questions or concerns or need advice!

#3 Back & Core Series

Now we’re heading into more intermediate exercises where we’re not just mobilizing our backs, but we’re strengthening them at the same time that we’re strengthening our core. The better our core can hold us upright the less chronic back pain we are going to feel. Modifications are given for more challenging exercises.

#3 back series video coming next week!

Hi all, I know I’ve been a bit MIA this summer, but once school starts up on 8/12 for my kids I will be able to consistently post more workouts! Thank you for your patience! The next back series workout will come out before the end of next week. We will be working on strengthening the lower back and lower core are while building flexibility. This workout will head more into “intermediate” territory requiring you to move into poses and ex...

Back series #2 All Levels

In this workout, we will be mobilizing the thoracic and lumbar spine and also working on exercises that activate and strengthen our core. This is a beginner workout suitable for all levels. Do you rest the rest!

Part 2 of the back series

thank you for your patience as I slowly get these videos recorded and put out for your viewing pleasure. Summer is a weird time because it is super hot and I have a hard time with multiple sclerosis and the heat and on top of that I have my kids at home so getting out to film can get really tricky, but I’m going to try my best to have number two in the upper body/back series out by Wednesday next week! The second video in this series is also...

#1 Back Mobility Series

This is your starting point, 20 minutes of spine mobility drills standing, supine, and seated along with sensory drills and feel good stretching to get us started on a path towards better back mobility and strength! All levels.

Part 3 of Lower Body Flexibility Series

Standing, seated, and kneeling drills to enhance hip, pelvic, lower back, and leg mobility!

Back to Lower Body Flexibility Series

This week we will combine what we learned in the last two videos to make lower body mobility chains. Expect to see this video by Friday morning! Next week we will start the upper body flexibility series! Thank you for being so patient while I was recovering from an ms flare and teaching a workshop in SLC!

Slightly harder beginner lower body flexibility

I have to be honest, most of you are not even gonna read this or look at this. My videos are only getting three to four views on Patreon and you’re paying for this. I’ve asked so often. What do you want from me and I try giving it to you, but you’re still not using it. Please check out this video. It is a really good lower body flexibility workout that is under 20 minutes. It’s not the easiest workout but it’s effective 🤷🏼 and...

Beginner Lower Body Flexibility (No Splits)

Seated mobility targeting range of motion in our lower body. This is the beginning point. This will be what some of you will use to train for a few weeks! Do this workout 2 times a weeks to see an overall long term increase in range of motion! All Levels

Friendly reminder

Everyone in my VIP Tier will have access to these recordings included in their membership at no additional charge!

Tip Jar Tier will be getting a 50% off discount. $20 for one or $30 for both workshops!

What I’m working on!

Thank you all for your understanding, the past few months have been a roller coaster ride. One day I’ll have no symptoms. Then the next I’ll get hit with a bunch. But, that doesn’t mean that I haven’t been trying to work on this page to expand on what I’ve already created. I’ve come up with a six week course, three weeks, focusing on lower body flexibility, and three weeks focusing on upper body flexibility, utilizing mobility, str...

Movement Snack: Seated Back Mobility

Join me for this short and gentle back mobility workout you can do seated or standing. Gentle enough to do regularly throughout the day!

This weeks Back Mobility

Will be posted on Monday due to a virus taking hold of everyone in my house including me😩. I’m so sorry, I have two back mobility and flexibility workouts planned for you all but do not have a voice at the moment. The first workout is a movement snack, chair mobility exercises gentle enough to do daily, the second is a full back flexibility workout with beginner to more intermediate exercises (including mods and pathways to progress) I’...

This weeks workouts

I took off last week, because I needed the break. It’s taking forever to heal from appendicitis, but I’ll be back this week with a movement snack focused on back mobility, and a full back flexibility workout targeting the thoracic, lumbar spine, and sacral spine! Watch out for these no later than Friday!

Quad & Hamstring Mobility

This workout focuses on enhancing mobility in the quads, hip flexors, and hamstrings. You can do this workout even if splits aren’t your goal! I introduce modifications using a chair when needed. It is a more intermediate workout than the gentle ones I normally post, you need to be able to utilize positions such as lunge on one knee.

Movement Snack: Morning Mobility

You can do this in bed! Wake up with some feel good gentle mobility and stretching that’s under 10 minutes and all levels. Gentle enough to do daily!

Movement Snack: Hip Hinge, Nerve Floss Hip Mobility

If you’re wondering why I look like a chicken in one of the stills it’s because I’m working on mobilizing my hips and pelvis to increase flexibility, strength, and mobility, and reduce chronic pain and stiffness in the lower back and hip area. You can do any of the drills that you like you can skip any of the drills you don’t like and you can do these as often as you like they are that gentle. All levels.

Movement Snack: Beees Kneeees

For this particular movement snack, we will be mobilizing our knees. We will be intentionally, focusing on rotating the knees any mindful manner to help decrease stiffness and pain and help increase our needs abilities to move throughout the day. All levels, gentle enough to do anytime any day.

What to expect this week!

This week I will be posting two videos, one will be a movement snack focusing on knee mobility to help reduce stiffness and increase strength in the knees, the second will be a whole meal of standing hip/hip hinge mobility focusing on reducing stiffness in the hips and lower back!

Mini movement meal: Pelvic Isolation

The other day I was hanging out with my 14-year-old and we were talking about mobility and isolating our joints, and I realize that she had no idea how to isolate her pelvis. I let her know that this could contribute to chronic pain and stiffness later on in life. When we are so disconnected from our bodies that we don’t know how to isolate areas and mobilize them. We leave ourselves susceptible to aches and pains as we age the pelvis is att...

Why Even Do These Workouts?

Why and What is Resilient Flexibility? In this video I cover the reasons why Resilient Flexibility exists, why it’s set up the way it is and why you should be attempting to incorporate intentional mobility into your lifestyle. This video also covers how the brain body connection can sometimes feel elusive to us and how to overcome the feelings of wanting to disconnect from our bodies.

Movement Snack:Shoulder Insolation

Want to learn how to reduce muscle knots and stiffness in your shoulders and upper back with one simple drill? These rotational shoulder mobility exercises use intentional movement with targeted joint mobilization to help increase the brain body connection and increase the range of motion and strength of your shoulders and upper back.

Another great one from ZHealth Performance

If you’ve been following for awhile you know I use Z Health Drills regularly in our classes. This brain based mobility program is the fundamental component of Resilient Flexibility! This is another great post from Dr. Cobb!

What to expect this week

More movement snacks will be uploaded by Friday this week covering “start here” pelvic mobility (covering the basics on pelvic isolation), “start here” shoulder and upper back mobility (how to target scapular initiation for better shoulder mobility, and how to engage the lat muscles to assist in upper body mobility) These mini workouts will emphasize propioception and the most often ignored interoception to enhance the brain body conne...

Are you Overwhelmed 😖?

• Too many workouts to choose from? Are you lost as to where to start or what workouts would be most beneficial for you?
• DM or Email me at resilientflexibility@gmail.com and let me know what you need, I will help you figure out which collections to look at to start!
• Remember if you don’t have time, my Movement Snack Collection has 5-15 minutes targeted mobility drills

• You don’t have to do th...
  2024-04-07 19:37:20 +0000 UTC View Post

Movement Snack; Hip Mobility Seated All Levels

This is a gentle seated mobility session. Just a few minutes of rotational movement with a few minutes dedicated to feel-good

Correction! Standing Spine Mobility

Woopsie! I attached the wrong description to this video, so sorry this is a standing spine mobility movement snack, the seated hip video is currently downloading! This is a standing mobility session targeting the cervical, thoracic, lumbar, and sacral spine, gentle and all levels!

Update

What to expect the next couple weeks!