When we hold yin postures (no muscle activation—just relaxing the body) for over 90 seconds, this stimulates cells in our connective tissue called fibroblasts to lay down additional collagen and connective tissue. This is prompting the production of younger, new cells. It's like building a scaffolding system that gets more layers and goes deeper in the body. Then our joints feel better and suddenly we feel younger. A strong and mobile spine is the foundation of a strong and mobile body. Informat
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When we hold yin postures (no muscle activation—just relaxing the body) for over 90 seconds, this stimulates cells in our connective tissue called fibroblasts to lay down additional collagen and connective tissue. This is prompting the production of younger, new cells. It's like building a scaffolding system that gets more layers and goes deeper in the body. Then our joints feel better and suddenly we feel younger. A strong and mobile spine is the foundation of a strong and mobile body. Informat
44.7K views4 months ago
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Your spine doesn’t get stiff overnight—it slowly loses communication. This simple rotation helps restore movement where the spine tends to lock down first. No forcing. No stretching harder. Just giving your nervous system a clear signal that it’s safe to move again. Two minutes. Try it and lmk what you think. Save this for later. | Mandy Froehlich
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Your spine doesn’t get stiff overnight—it slowly loses communication. This simple rotation helps restore movement where the spine tends to lock down first. No forcing. No stretching harder. Just giving your nervous system a clear signal that it’s safe to move again. Two minutes. Try it and lmk what you think. Save this for later. | Mandy Froehlich
45.3K views5 months ago
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Your body doesn’t get stronger by doing more. It gets stronger by doing smarter. This is what happens when you slow down, change leverage, and ask underused muscles to actually show up. Strength isn’t just load. It’s awareness, timing, and coordination. This is the kind of work that makes everything else feel easier. Comment STRENGTH for more info on my smart strength program💪 | Mandy Froehlich
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Your body doesn’t get stronger by doing more. It gets stronger by doing smarter. This is what happens when you slow down, change leverage, and ask underused muscles to actually show up. Strength isn’t just load. It’s awareness, timing, and coordination. This is the kind of work that makes everything else feel easier. Comment STRENGTH for more info on my smart strength program💪 | Mandy Froehlich
26.1K views5 months ago
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When it comes to improving posture, two ingredients matter most:⁣ mobility and control.⁣ ⁣ In the first move, I’m using a 9-inch Pilates ball to train spinal extension—opening the front body, waking up the back line, and restoring the mobility your spine needs to stand tall without forcing it.⁣ ⁣ In the second move, the ball pass challenges pure shoulder movement while the spine stays quiet. This teaches your body one of the most underrated skills in posture work: dissociation — moving one area
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When it comes to improving posture, two ingredients matter most:⁣ mobility and control.⁣ ⁣ In the first move, I’m using a 9-inch Pilates ball to train spinal extension—opening the front body, waking up the back line, and restoring the mobility your spine needs to stand tall without forcing it.⁣ ⁣ In the second move, the ball pass challenges pure shoulder movement while the spine stays quiet. This teaches your body one of the most underrated skills in posture work: dissociation — moving one area
107.5K views7 months ago
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This method is from the Pilates world and movements like this never ceases to amaze me. Getting new, deep muscles to turn on is key for whole body stability. | Mandy Froehlich
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This method is from the Pilates world and movements like this never ceases to amaze me. Getting new, deep muscles to turn on is key for whole body stability. | Mandy Froehlich
80.7K viewsOct 16, 2024
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When it comes to movement, quality is the best predictor of successful outcomes! I cannot wait to share my new Pilates series with you all!!! | Mandy Froehlich
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When it comes to movement, quality is the best predictor of successful outcomes! I cannot wait to share my new Pilates series with you all!!! | Mandy Froehlich
85.4K views9 months ago
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Your core is strongest when your spine can stay quiet.⁣ ⁣ This move teaches your deep support system to turn on without gripping the neck, tucking hard, or bracing from fear.⁣ ⁣ As your leg lowers, lift the tailbone...it activates the deep core reflexively and makes the movement feel smoother, lighter, and more connected.⁣ ⁣ Try 6–8 slow reps and feel the difference immediately. | Mandy Froehlich
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Your core is strongest when your spine can stay quiet.⁣ ⁣ This move teaches your deep support system to turn on without gripping the neck, tucking hard, or bracing from fear.⁣ ⁣ As your leg lowers, lift the tailbone...it activates the deep core reflexively and makes the movement feel smoother, lighter, and more connected.⁣ ⁣ Try 6–8 slow reps and feel the difference immediately. | Mandy Froehlich
193.4K views7 months ago
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0:16
When you drop into a wide-leg squat, you’re doing more than opening your hips — you’re reconnecting your whole body.⁣ ⁣ Add a gentle look up (spinal extension) and look down (spinal flexion), and suddenly your spine starts to move through its full range too. That small head and eye movement wakes up your nervous system and integrates the hips, spine, and core in one simple motion.⁣ ⁣ Why this matters:⁣ ⁣ Hip mobility influences how your spine and pelvis load and stabilize.⁣ ⁣ Spinal flexion and
74.7K views8 months ago
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0:14
Light heel pressure into the wall activates the deep hip rotators and transforms this from a stretch into mobility. Take your time. Slow breath. That’s what helps your nervous system retain the work. | Mandy Froehlich
177.7K views5 months ago
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0:36
When you hug a block between your shins in Pilates Corkscrew, you’re not just “holding the prop.” You’re lighting up an entire deep core line.⁣ ⁣ That squeeze fires your adductors → which wake up your TVA (transversus abdominis) → which gives your spine the support it actually craves.⁣ ⁣ Here’s the cool part:⁣ When we get stronger, we’re not magically creating new muscles—we’re inviting more of the right muscles to the party. Strength is really about turning muscles on, not muscling through.⁣ ⁣
121K views7 months ago
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0:08
Mandy Froehlich, MS, RYT 500 on Instagram: "Stability comes from movement in different positions as it relates to gravity. This is a fun one as it continues to offer a challenging way to tap into all the muscles that are needed to stabilize yet also be able to move. Win win!🙌"
83.1K viewsFeb 4, 2024
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Strength isn’t about making everything rigid or everything flexible. It’s about knowing where the body needs stability and where it needs freedom to move.⁣ ⁣ In this movement, the shoulders and upper body organize to stay stable while the hips explore mobility. That relationship matters because the body doesn’t work in separate parts. We move as one connected system.⁣ ⁣ When the upper body can support and stack, the lower body can move without compensation.⁣ ⁣ That’s how we build strength that’s
58.8K views6 months ago
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0:11
Twists aren’t about forcing rotation. They’re about creating space first. Before the spine can rotate, it needs length. When we skip that step, the body compensates — often in the low back, neck, or knees. After 20 years of teaching movement, this is the pattern I see most: People twisting into compression instead of out of it. Slow down. Lengthen first. Then let the twist happen naturally. Your spine will thank you. | Mandy Froehlich
23.6K views6 months ago
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0:12
Rotation is not about forcing your spine into a twist. It is about teaching your ribs, core, and breath to move together in a way that creates stability and freedom at the same time. When this coordination is missing, your low back tries to help and everything feels tighter. When the pattern is restored, rotation becomes smooth, supported, and nourishing for your spine. In this drill, the goal is simple Move the leg with control while the rest of the body stays anchored. This is how you wake up
237.8K views7 months ago
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0:19
If crunches or sit-ups bother your neck — this one’s for you.⁣ ⁣ This move strengthens your deep core without the strain, and you can even do it on the floor or laying in bed. 🛏️⁣ ⁣ When you train your core this way, you’re building stability from the inside out — connecting your hips, spine, and breath without tension or pain.⁣ ⁣ It’s not about doing more. It’s about moving smarter.⁣ ⁣ Comment CORE and I’ll send you the link to my neck-friendly core program that helps you build strength and su
57.1K views9 months ago
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0:38
Every program I create is packed with little gems—tips, cues, and tricks you didn’t even know you needed. This one’s from my new Pilates program (coming soon!) and it’s been such a labor of love. After educating Pilates Teachers and over 22 years of movement experience, I can’t wait to finally share it with you. | Mandy Froehlich
17.7K views9 months ago
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0:09
We do moves like this to get stronger together in my strength program. Comment STRENGTH for more information-I'll send it to you! | Mandy Froehlich
46.5K views6 months ago
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0:09
Want more flexible hamstrings? Start simple: bend and straighten your knees every day. This small daily move keeps your muscles active, boosts circulation, and gently increases flexibility over time. Progress doesn’t come from pushing hard—it comes from showing up consistently. | Mandy Froehlich
43.7K viewsMay 20, 2025
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0:20
Most people don’t struggle with “squats”… they struggle with mobility, control, and the strength it takes to get into and out of a deep bend.⁣ ⁣ If this position feels impossible right now, nothing is wrong with you. Your body just needs more reps, support, and time.⁣ ⁣ Using something like a doorway is not cheating, it’s smart training. Practice the pattern first. Strength and depth come next. | Mandy Froehlich
198.9K views7 months ago
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0:15
One of the principles in Pilates is precision. This move definitely increases the likelihood. Give it a try and lmk! | Mandy Froehlich
106.1K viewsJun 27, 2025
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0:12
Most people think core work is just planks and crunches—but true balance comes from teaching your core to stabilize in all directions, especially laterally.⁣ ⁣ This move challenges your side body, deep core, and nervous system to work together—exactly what your body needs for better balance and control.⁣ ⁣ Pro tip: Slow it down. Focus on energetically pulling knees together. That’s where the magic happens....training adductors, abductors and core together with movement. | Mandy Froehlich
36.9K views11 months ago
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0:10
Pilates is having a moment — and it’s well deserved.⁣ Why? Because it works. These small, controlled movements create big changes in balance, flexibility, and core stability.⁣ ⁣ Think you’re strong because you lift weights?⁣ Try a Pilates session. It’s a whole different kind of challenge — and it just might humble you (in the best way). We target muscles you don’t usually hit in the gym, in ways that feel totally new — and surprisingly good.⁣ ⁣ Want to start but not sure where? My CORE program i
90.1K viewsApr 29, 2025
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0:18
Mobility (when done well) engages muscles through a lengthened range of motion. When forward folding make sure you are:⁣ ⁣ 1. Squeezing your quads⁣ ⁣ 2. Pushing outer hips forward.⁣ ⁣ ⁣ Oh and one more thing...practice! Hamstrings will lengthen with time practicing✨ Comment BAND if you need the link to the one I'm using here! | Mandy Froehlich
63.1K viewsFeb 22, 2025
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Mandy Froehlich, MS, RYT 500 on Instagram: "Low back tension is often a sign of compensation, not failure.⁣ ⁣ When the hips and ankles lack mobility or confidence, the body looks for motion somewhere else. The low back is flexible and available, so it steps in to help more than it should.⁣ ⁣ This sequence gives the nervous system better options. As the hips and ankles regain movement and support, the demand on the lower back decreases.⁣ ⁣ Nothing is being forced or stretched. The system is reorg
357.6K views6 months ago
Instagrammandyfroehlich_
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This shape softly opens the hips and bends the knees to create space, encouraging both mobility and release in the pelvic floor. When you add intentional breath, the benefits deepen: inhale through the nose and let the belly rise, expanding downward toward the base of the pelvis. As you exhale, notice the gentle reminder to let go—each breath releasing whatever the body has been holding onto. | Mandy Froehlich
50.8K views10 months ago
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0:22
The upper back...there's a lot of muscles that can succumb to gravity and tech neck posture. These moves combat the hunch. Give them a wirl and I bet you feel a little taller✨ | Mandy Froehlich
369.1K views1 year ago
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0:07
Most people overcomplicate mobility, but your body thrives on short, consistent practices. This movement helps unlock sticky hips, relieve tension, and restore natural range of motion. If you want more moves like this—doable in under 10 minutes a day—drop MOBILITY below and I’ll send you the details. | Mandy Froehlich
55.7K views9 months ago
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0:22
Key here: don't move the spine while the arms and legs move. I teach all this in my deep core program. Comment CORE if you want more information👇 | Mandy Froehlich
62.6K views9 months ago
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0:12
I've spent over 2 decades studying human movement and one thing that feels pretty consistent is the passive neglect of engaging the 5 muscles of the inner thighs. Improving the mobility and brain-body connection can make a significant impact on core integrity. | Mandy Froehlich
203K viewsMar 17, 2024
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0:09
This move is an example of how deep core muscles for stability go a long way and are actually working/firing (which can be the hardest part). If they weren't online, the block would fall. I teach you this move and so many more in my core program. And it's currently on marked at the lowest price it will be! Comment CORE for the link. | Mandy Froehlich
38.5K viewsDec 26, 2024
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