Darcy Rosario Resilient Flexibility

Feel good breath work+stretchy stretch

Do you feel ran TF over because it’s the holidays and that means holiday responsibilities on top of regular responsibilities? This stretch session is meant to help you reduce those aches and pains, muscle stiffness from stressing over, well everything. This video includes breath work for the “warmup” and intentional ful...

Building better habits in the New Year

Another great informative piece from Z Health performance! If you want to learn how to change your habits to include healthier choices then this is a perfect resource. Be on the lookout this week for another upper body mobility workout focusing on our chest, shoulders, and breath work! 

Gentle Seated Upper Body Mobility

All levels. We are working on gently mobilizing the neck, thoracic spine and shoulders. you can do this sitting on the floor, a chair, or bed. Basically, anywhere that is comfortable for you. Remember as always, do your best, leave the rest! 

Thank you for your patience!

Your weekly workout will be available tomorrow. My littlest has been feeling ill the past couple days so I’ve not been able to record this weeks workout. Luckily he’s starting to feel better so I should be able to record and post this weeks workout tomorrow! This workout will be include seated gentle upper body mobility e...

Shoulder Mobility All Levels

In this video we will be isolating the joints that make up the shoulder and mobilizing them to enhance overall range of motion. Do Your Best, Leave The Rest 

If you have the ability to walk

And live in an area that is conducive to walking!

December Series!

We will work the area where our thoracic spine meets our shoulders, shoulder blades, chest area, and work on improving range of motion in our shoulders, chest, upper back and ribs (they can be mobilized!) This will include 3 separate exercises for each area: Shoulder and arm mobility, Upper back mobility, and chest mobility a...

Hip Flexor and Core Workout (All Levels)

Warmup included, we will work on seated and reclining exercises that strengthen and help mobilize our hip flexors, lower abs, and lower back. Do not worry about perfect form or achieving every exercise, do your best leave the rest. Use added cushions or fold your mat for extra padding if some of the exercises feel too uncomfo...

Standing Leg, Hip, Pelvic Mobility

All levels, this means if you need to lift lower, do less reps, add a chair, or cut out an exercise that does not feel good to you, do it. We’re finding pathways of movement that help increase our quality of life, not force exercises that make us miserable. Some of these can get spicy, it’s ok, do your best leave the rest...

Breathing V. Meditation

Here is another great video full of valuable information by one of my favorite resources. Please take a look. 

Coming this week!

VIP Patrons: We will continue the pelvis, hips, si joint mobility with a hip focused workout, we will use a table, wall, or counter to isolate the hip joints. Expect to see this workout on Friday Or Saturday after Thanksgiving! Hope you all have a safe and wonderful holiday!

Pelvic isolation/mobility (Beginner friendly)

Join me for a breakdown on how to start isolating and mobilizing the pelvic area through exercises that strengthen the muscles primarily involved. All levels, all you need is a floor and a cushion if you want added comfort to access the   movement. 

Intro to pelvis, sacrum, hip mobility

Not a workout! This is information I’d like for you to learn before the official series drops at the end of this week! Please let me know if you have any questions or concerns! Tip Jar Patrons, you will receive one of these workouts!

Pelvis, Sacrum, Hips

Join me start next week for a series focused on strengthening and mobilizing our pelvis, sacrum (SI Joint), and hips! Each week I will be posting one longer workout and one short movement snack working on this area that seems to be one of the main areas of chronic pain and stiffness for most of us! I will be incorporating mob...

Full 1.5 hour Resilient Flexibility Workshop

If you want a crash course into what Resilient Flexibility is all about, take this class! This class includes breakdown on why the brain makes us stiff and restricts our range of motion, with neural drills to help enhance flexibility gently using sensory and mobility drills based in neuroscience! This was the workshop I taugh...

Alternative THE SENSORY WARMUP

THE SENSORY WARMUP but seated, with changes that can help change up your routine! Do it by itself for a reduction in overall stiffness, a wake up routine, or as a warmup before your workout! Do your best, leave the rest! 

Movement Snack:Lumbar Spine Mobility

Let’s take just a few minutes to mobilize an area we tend to neglect, our lumbar spine! This can help reduce chronic stiffness in the area and in some instances chronic pain due to a sitting for long periods of time. Do your best, leave the rest!

CORRECTION! Ankle and Feet Movement Snack

Y’all I am SO sorry! I posted the wrong description to this video! Lumbar spine mobility is coming today after this one. In this video we isolate the feet and ankle joints. this includes a sitting variation. Do Your Best , Leave The Rest! 

Movement is Medicine!

Please take a moment to read this article with fantastic (science backed) reasons for including even just a few minutes of movement in your daily routine. It could help motivate you to interact meaningfully with gravity more often!

Week 10/29

whats to come? More movement snacks, one for small spaces, one for ankle, feet, calf mobility. I will also post a 20 minute beginner back and shoulder workout. Let me know if there’s something you’d like to see this month that I haven't already posted!

Collections: update

Someone messaged me and made me aware that all the workouts were not organized in their appropriate collection Making it difficult to find certain workouts. I have fixed this issue. You should now be able to find specific content under each collection tab!

remember, message me or comment if you are ever have any questio...

Short (5 minutes) Standing Mobility

New to mobility? Are you short on time? Need a quick and simple routine? All you need is an arms length amount of space and your body. Remember 5 minutes of movement every hour can offset sitting for long stretches of time 

Short (under 10 minutes) Seated Mobility

This is a good place to start if you’re new to movement, have very little time, and/or spend long periods of time sitting! 

How to start and…

How much exercise to aim for and how to start and maintain a fitness routine, remember chores are exercise, count anything that has you physically moving your body, especially labor intensive chores like sweeping, mopping, laundry, gardening, walking the dog, etc! 

Breathe For Better Movement!

Dr. Cobb is one of my favorite resources for brain-based movemen information! Do not skip this one if you want to learn how to enhance your movement!

What To Expect Week 10-22

Next week I will be posting multiple short (5-10 minute) mobility exercises to do at work or home. My friend Dr. Marcia @movewithmarcia on IG calls them movement snacks! These will include joint mobility and sensory drills to help reduce stiffness and chronic pain. No equipment or fancy workout clothes needed!

How To Motivate Yourself

There are moments I lack motivation, seriously, lately I’ve just not been feeling IT! Here are some suggestions I’ll be incorporating into my daily routine, and hopefully you will too!