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@move.with.ciara

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FRC Mobility Specialist & ACSM Exercise Physiologist STRENGTH | MOBILITY | MOVE FREELY | IRISH DANCE hyper mobility + women’s health awareness!

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Me and my girls digital photo album of the most magical places in Portugal 🇵🇹🎏🪩🌞💠🌀 Caiscas wins!!! taken in Cascais, Portugal by @move.with.ciara

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2 months ago

If you are naturally flexible or hypermobile, stop blindly stretching your “tight” hips and back. You are accidentally making your chronic pain worse!

✨When you have hypermobility, your ligaments are naturally lax. Think of ligaments like the rubber bands holding your joints together—yours have a lot of extra stretch. Because they can’t do their job of keeping your joints stable, your nervous system compensates by overprotecting everything around them.

✨The pain cycle is that the “tightness” you feel in your hips or lower back is not actual muscle tightness, It’s overprotective tension. Your brain is creating a rigid, tight armor to save your joints because it doesn’t trust your ligaments.
If you try to stretch that tightness away, you just loosen the joint even more, forcing your nervous system to grip down even more = chronic joint pain or discomfort! ✨

✨You don’t need more flexibility. You need stability and deep isolation work like what I’m doing in this video.

1. Quadruped Hip Extension on a Block: I focus on keeping my pelvis locked and stable while isolating the hip. We are teaching the glutes and core to stabilize the hip joint under tension without dumping into the lower back.
2. Seated Straddle Liftoffs: Instead of passively sinking into a deep stretch, I am actively engaging the hip flexors and quads to lift the legs. This builds active, neurological control at the end-range of motion.
#movewithCiara #hypermobility #strengthtraining by @move.with.ciara

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3 months ago

Any of this relate to you or sound new and want to learn more? DM me “movewithciara” to learn more! by @move.with.ciara

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a year ago

MOBILITY vs FLEXIBILITY

Mobility is being able to actively move your joints through a range of motion.

Flexibility is passive ability (use of outside force) to move your joints/muscles to access a range of motion.

Using isometrics (holding a joint position), eccentrics (control the lengthening portion of the strength movement, and being able to isolate and feel the part of your body your intentionally training are all great tools at bridging the gap between flexibility and mobility.

As a girl whose hips always be hurtin this type of joint isolation strength training for mobility and control has been sooo helpful for me ever since highschool.

#movewithciara #strengthandmobility #hypermobility #activecontrol by @move.with.ciara

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20 days ago

A summer full of laughter, friends & family, euro summer, lady on the lakes bachelorette, and adventures 🌊🪩🥝🌞🐚👠🩵 year 25 has been good to me by @move.with.ciara

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a month ago

Looks just like Baltimore doesn’t it! I’m not crying you are taken in Portugal - Europa by @move.with.ciara

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2 months ago

How many photos and pastel de natas can three girls eat when money is no object and sleep is not an option taken in Nazaré, Portugal by @move.with.ciara

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2 months ago

Stop stretching your hips if they still feel tight - Practice and Build active control instead.
If you lack usable internal or external rotation, passive stretching won’t fix it long term. You need to teach your joint to control that range under tension.

Quadruped Loaded Hip CARs:

1️⃣ Set up on hands and knees under a pad and add a cable ankle weight. Start light with the weight to practice control and isolation then build up as you would any other strength exercise.

2️⃣ Without pelvis or spine moving, rotate against the cable weight into internal and external rotation.

3️⃣ Lock your pelvis, spine, and ribs—zero twisting allowed. If things start to compensate too much, lighten the weight or practice body weight.

🛟 Save for a hip warm up for your next leg or full body day!
#movewithCiara #hipmobility #strengthtraining by @move.with.ciara

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2 months ago

Stop saving your core for the last 5 minutes of your workout!
If you want a strong core, it comes down to how you integrate it into your movement patterns:
🔹 Heavy Compound Lifts: Bracing under load forces your deep core stabilizers to fire maximum effort.
🔹 Anti-Rotation & Stability: Teaching your trunk to resist unwanted movement helps to protect your spine and builds full body stability
🔹 Rotational Power: Learning to transfer force efficiently through the hips and core into the upper body.

This applies twice as much for my people with hyper mobility, as it takes a lot more practice and effort to understand where your body is in space and using core engagement to lessen compensation in movements from bendy joints.

A 10-minute burn circuit has its place, but true strength happens when core engagement is part of the whole session my dudes! #movewithCiara #strengthtraining #hypermobility by @move.with.ciara

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3 months ago

by @move.with.ciara

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3 months ago

Aesthetics are just a byproduct- The real win is moving without pain and feeling incredibly strong in your body pain free!
This stability ball setup is my new favorite way to lock in your upper body and force your core to fight anti-lumbar extension. By pushing the stability ball and hands into the wall, you create irradiation throughout the upper body and lat engagement, which helps anchor your rib cage down. 10/10 recommend adding to your routine. #movewithciara #strengthtraining #mobilitytraining #mindfulmovement by @move.with.ciara

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3 months ago

How my mom shows her enthusiasm when I make her drop the weight to safely reintroduce load, fix her range of motion, and get her moving pain-free as a strong woman who likes to lift heavy 🙃🖕🏼 #movewithciara #strengthtraining #mindfulmovement @chrisruanemt by @move.with.ciara

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3 months ago