https://www.adriannaaguilar.com/moveblog daily 0.75 2022-09-05 https://www.adriannaaguilar.com/moveblog/new-mfs-courses monthly 0.5 2020-09-29 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1601237054945-FKB1XNERBAJB6RAAXJDV/Screen+Shot+2020-09-27+at+3.54.45+PM.png Blog - Move with Adrianna MFS Courses How I hope you will feel, courtesy of the original Aud[rey] https://www.adriannaaguilar.com/moveblog/3-perfect-post-run-mfs monthly 0.5 2020-05-07 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588792186622-MYP0G9OPNV2EX0Q0X3TC/IMG_0956.jpg Blog - Your 3 perfect, post-run MFS https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588791987822-EDPD7XBKKTJ8EDP4MADK/Screen+Shot+2020-05-06+at+2.12.04+PM.png Blog - Your 3 perfect, post-run MFS Make sure you take off your shoes and do these on a padded surface such as a mat or carpet. https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588792058081-JRLMPR5AS65ZYSCV195H/Screen+Shot+2020-05-06+at+2.12.35+PM.png Blog - Your 3 perfect, post-run MFS Focus on the pinky toe side and then on your big toe side of your foot. Do all 4 positions before switching feet. Hold 30-50 seconds each position. Sensation: 7 or 8 out of 10. https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588792309610-AV9AEDO0QSN39INB1C63/IMG_1037.jpg Blog - Your 3 perfect, post-run MFS Sit with your legs out in front of you. If it is difficult for you to do so, have your back against the wall for the first 3 times you try this stretch. Then, work to come away from the wall. Flex both feet and bend the right knee out to the side, the right foot can remain flexed. This is not the leg we are stretching. Maintain the left foot flexed and lengthen through the knee, feeling the back of the knee, if you can, on the ground. This is the leg being stretched. Bring both arms out in front of you and flex the palms before turning the thumbs outward in opposing directions as much as you can (external rotation). Push through the palms. Reach the belly button forward-feeling as if someone has tied a string to it and is pulling forward. Weird image, I know, but it’s helpful. Hold 30-50 seconds. Sensation: 7 or 8 out of 10. Switch legs. 1-2 reps each side. If your calves are very tight, you may feel this in the calves as well. Totally ok! https://www.adriannaaguilar.com/moveblog/welcome-to-my-website monthly 0.5 2022-02-21 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585157189136-1AM30UI2Z076WZ557QGF/IMG_1321.jpg Blog - Welcome to Move! An example of an ELDOA posture https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585157131426-U4X47CS72UNWZBVUQBGB/IMG_1318.jpg Blog - Welcome to Move! An example of a Myofascial stretch. https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1584825965223-8S24J1BNFGOD41BKTWL8/IMG_0041.jpg Blog - Welcome to Move! - Hey! It’s me, Adrianna, and I am stoked to welcome you to MOVE-a space for humans (like you!) to gather and learn about creating more movement and space in your body and maybe your life. https://www.adriannaaguilar.com/home daily 1.0 2022-09-05 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588977606828-E9KM3IDFITY3Q2V5CMJL/IMG_1057.jpg Home https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588977611878-PQI5FETRJTDNV6R5QT7V/IMG_1086.jpg Home https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588977613210-FKNWAXRA8YX6EWOMIK01/IMG_1104.jpg Home https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588977732233-J4T97TJ5TYL52H1PXW4E/IMG_0994.jpg Home https://www.adriannaaguilar.com/sessions daily 0.75 2024-06-09 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585155440693-KTWEYOBC744W77YDJV27/IMG_0908.jpg Sessions https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585155774897-Q2MNET6SNAU5JAI5HEOO/IMG_1057.jpg Sessions https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585155877712-UPW8Z5ACW4RRA05RQJTL/IMG_1174.jpg Sessions https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1585155481701-VOGQMKM12X9JOJK62U8X/IMG_1010.jpg Sessions https://www.adriannaaguilar.com/book-a-session daily 0.75 2022-08-27 https://www.adriannaaguilar.com/connect daily 0.75 2025-10-21 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1588976764854-0MMR03I31XST8BM2COSV/IMG_0925.jpg Connect - “MFS Virtual Sessions with Adrianna make me feel as though I am gaining an incredible amount of space/openness in my body, allowing me to move more freely and leaving me with a sense of balance and ease that I’ve not felt in years. I haven’t had much success getting relief from other modalities, so I was so thrilled to have found MFS. Adrianna’s genuine passion for wellness, depth of knowledge about how the body moves and authentic, encouraging personality make her an amazing trainer and I would recommend her services to anyone looking to improve their well-being!” -C. Cromwell, Health and Wellness Coach https://www.adriannaaguilar.com/about daily 0.75 2023-02-12 https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1581002128642-H1VUW4UZ39MBWIPTSUOT/Adrianna+Aguilar+%7C+Stretch+Trainer About https://images.squarespace-cdn.com/content/v1/5e3745a77332cf46d56f805c/1584892571232-VK2EV69PK01AP81JNWHY/IMG_3859.jpg About TREES, Musician: Eric Cooper https://www.adriannaaguilar.com/waiver daily 0.75 2023-12-23