⚠️The Boss⚠️ Ti va di festeggiarmi? - fai il mio WOD - condividi il tuo risultato - tagga @crossfitwhitehand
ONE CHANGE TO MAXIMIZE MUSCLE ACTIVATION OF THE BACK ⚡️
The scapular row as the video shows is the BEST way for you to perform a row based movement and there as several reasons why ☝🏼
👉🏻 First: it pulls your shoulders into proper posture and when the body is alignment you will always be able to active your muscles better 💥
👉🏻 Second: pinching your shoulder blades utilizes your rhomboids and low traps which are often neglected in training and are key to a healthy upper body 🔑
👉🏻 Third: once your shoulder is set and the accessory muscles are already fully contracted, the only muscle left to pull backward is the lats. Since many people have difficulty with proper firing of the lats, here is your fix 🔥
Note 📝: this is not the way for you to pull more weight, it’s simply the best way to activate your back musculature 👍🏼
If you guys found this beneficial, tag a friend 🙌🏻
Sergio sets up with a powerful and integrated lower body “squat shape”. He does a fantastic job of keeping his squat in tact as he rotates the pelvis, and then the spine, within. His lower body is able to load as he takes the club back and unload as he releases through. Focusing on keeping this shape with his hips flexing up and in to core prevents him from lifting up through the ball. Knee bend is a by product. It’s all in the hips. ⛳️ @thesergiogarcia @rbccanadianopen
Jay and Catherine working shoulder and hip rotational end range holds.
Rotation is the best place to start for general betterment of shoulders and hips. I have found largely that upper and lower back chronic over tension diminishes once base shoulder and hip rotation is strengthened. ♻
I recommend people at least start with 3x10 end range holds each limb each direction 2-3 times/week.
Face the wall or lay face down. Place shoulder and elbow at 90 degrees to the side, push elbow into wall or floor and keep contact, rotate the shoulder to lift the wrist/hand from contact with the wall or floor. Hold for 2 sec.
With back on the wall or floor. Place elbow and shoulder at 90 degrees to the side. Elbow in line with shoulder, wrist in line with top of head. Rotate shoulder internally lifting wrist from floor bringing it over the top of the elbow towards the hip line. Take it as for as you can without pulling stable scap around the rib cage keeping scapula between ribcage and the floor. Hold for 2 seconds.
Lying on back flex both hips to 90 degrees. Squeeze a pillow or object between knees. Internally rotat the hip moving ankles away from each other. Hold for 2 seconds.
Lying on back flex one hip and knee to 90 degrees. Press palm against outside of knee actively. Externally rotate the hip bringing the ankle inside the plane of the thigh towards the midline and hip. Hold for 2 seconds at end range.
#frcms #mobility #yoga #thisisnotyoga #tucson #thisistucson #jointcare #mobwod #mobilitywod #romwod #Crossfit #muaythai #bjj #mma #rehab #prehab #flexibility
[NECK REHAB EXERCISES]
💡 Posture is often to blame with neck pain but it's difficult to say because there aren't many studies that even find a correlation and if we can't find correlation then we definitely cannot conclude causation. There are people with "bad" posture and no neck pain…then there are people with "good" posture and neck pain.
🤷🏻♂️ Does biomechanics tell us the story of where the load is placed? Of course but dive in deeper. When does your neck pain start occurring? Are you taking up more duties in your job? Going through a big move or life change? These other psychosocial factors can definitely contribute to the symptoms you are experiencing. I can't help you with that over the internet but I can show you how to move.
✔ Here are four different exercises you can incorporate to help strengthen the muscles around the neck as well as mobilize the areas close to it such as the thoracic spine and shoulders:
1.) Push up to down dog: Focus on pushing your hands into the floor and keeping that tension during the movement.
2.) Plank with cervical rotation and extension: Keep your core engaged and shoulders driving into the floor while moving your neck. Keeping your upper body and core stiff can sometimes make moving the neck more comfortable.
3.) Banded deep cervical flexion: Strengthen the anterior muscles of the neck, may feel strange moving this way at first but the movement is very similar to a chin tuck.
4.) Supine chin tuck lift-off: More advanced and can just be performed without the lift-off initially. You can place a small towel underneath the back of your neck and gradually push harder into the towel.
✔ It's best to do these exercises consistently because adaptations take time. This won't be a quick fix or we aren't "aligning" anything back into place, we are trying to change tissue resiliency and that requires time.
🏌️♂️ If you have any questions, feel free to leave a comment. Tag a friend that would find this information useful!
🚨Falls Prevention and Balance Training🚨
📝The exercises demonstrated can be beneficial to anyone looking to improve their balance, and increase stability. They progress in difficulty so start off nice and easy and advance when you feel comfortable 😏.
👂These can be implemented into any training program. Try performing these with your parents or grandparents as it can help to decrease their risk of a fall 🦸🏼♂️💪🏼.
1️⃣ These are a series of static (no movement) exercises. Hold for 20-60seconds.
⏩ The first exercise increases core stabilization and balance by decreasing the base of support and removing visual cues. Stand with your feet together, cross your arms across your chest and close your eyes.
⏩ The other exercises are to be performed with your eyes open, and further decreasing the base of support by transitioning into single leg support.
2️⃣ The goal for this exercise is to maintain alignment and ensure that your hips to do not rotate. Keep your core engaged as you extend your arm and opposite leg. Ensure you do not hyperextend your low back. Perform 12-15 repetitions.
3️⃣ This exercise is the more advanced of the presented. Not only are we decreasing the base of support but we are adding an unstable surface. By doing so we are activating more stabilizers from the hip, knee and ankle. Focus on the control of your movement first rather than the depth, that will come with practice 😊.
🗣There are many exercises out there that help to improve balance and prevent falls, these are just a few that I wanted to share with you to get you started on the right track. Stay tuned more to come 🙏🏼🕺🏼.
🎵: Adicto by Wisin
#welcometothemovement #rkin #registeredkinesiologist #certifiedpersonaltrainer #personaltrainer #health #rehabilitation #performance #strength #balance #fallsprevention #strengthandconditioning #mobility #mobilitywod #olderadult #olderadulthealth #seniorshealth #inhometraining #inhomerehabilitation #onlineprogram #onlinetraining #gta #toronto #cityofmarkham #chasingdreams #striveforgreatness
“If the structure is different, the function is different.”
Immobile t-spines can not only create problems up and down the spine, they can cause oblique injuries, and serious shoulder problems. Teaching and mobilizing thoracic spine extension and rotation is of great importance in all throwing / rotational athletes including quarterbacks, golfers, pitchers, fighters, etc.
You may call it a “bum knee”
or a “bad shoulder”
or just expect to “throw out your back” every year…
I call it pain - and you don’t have accept it as the norm. Whether you’re 75 or 25 - you can feel as young as you do in your head (and do all the fun stuff that comes along with it!). And before you roll your eyes at me or say “I tried yoga/meditation/stretching/FILL IN THE BLANK but it didn’t work for me” - hear me out…
Wellness does NOT have to be a punishment.
You can look forward to your movement. You can look forward to your bodywork. You can look forward to your meditation - AND ACTUALLY DO IT ALL.
What’s one thing you do for your self-care that you LOOOOOVE?👇🏻👇🏻
Tag a friend with sore knees 📥
My tissue mobility and analgesic prep from today:
✅Roll and active release, TFL, Quad ✅Couch stretch with OH reach
✅Banded flexion gapping
✅Patella-Femoral Voodoo floss
✅Heavy-Band Tempo Sissy-Squat 📥DM for details📥
• I’m going to share with you my favorite protein snack recipe! 👌🏻👌🏻
🥜 80-100gr chocolate
🥜 1/2 cup coconut milk
🥜 1-2 tsp honey
- put a bowl on top of boiling water and put all 3 ingredient in and stir until well blended. Then add
🥜 3/4 cup oats
🥜 3/4 cup mixed nuts
🥜 3/4 cup pieces of cookies (best to use healthy cocoa cookies with no added sugar)
Stir this in and then pour it into a container with baking paper on bottom (so it won’t stick). Place in the freezer or fridge for 20-30 min at least and its ready! 👏🏻
You are the average of the 5 people you spend your most time with.
In episode 9 of the DBT Podcast, I chat with my good friend Adam McCluskey about designing a rehab program, how he works with his clients, the importance of posture, the value, and benefits of stretching and mobility work, plus much more!
Adam is a Sports Physical Therapist who’s passion is helping people move better, workout pain-free, and perform at their highest level. He is also the founder of The PT Initiative which is an educational platform that provides coaches, rehab professionals, and athletes valuable training and rehab information. Adam is also one of the first physical therapists on Instagram and studied physical therapy at Chapman University in Irvine, CA.
Find him at his website theptinitiative.com or his Instagram @theptinitiative
#shoulderpain #backworkout #yogi #yogadaily #mobility #flexibility #mobilitywod #fitness #workout #crossfit #bodybuilding #posture #backpain #warmup #yoga #iifym #strengthtraining #stretch #deadlift #powerlifting #physicaltherapy #prehab #hypertrophy #idoportalmethod #bodybuilding #mobilitywod
What is depth in a squat? For powerlifting depth is very specific- the hip crease touches just below the knee. Even this is subject to negotiation and debate at the most well judged meets. For non lifters squat depth is much more vague. There is an obsession with squatting to competition depth today, even among those who do not compete. If you can reach it correctly, this is fantastic. However, if you compromise at the feet, ankles, knees, hips, or spine to reach depth then there is a better way. Finding your depth first requires you to effectively breathe and brace. Most times the hip crease will break the knee plane naturally when you breathe and brace correctly. Then, if you still remain relatively above parallel on your squat it is either a stance, strength, or physiology issue. Have a narrow squatter squat wide, they'll struggle with depth. Have a wide squatter squat narrow and they'll struggle with depth. This is due to hip anatomy. So, find the stance where the squat feels best. Stance also involves the head, ribs, spine, pelvis, knees, arms, feet, Etc. There is so much more to dive into here that i silly won't het into right now. Then, consider if you just began squatting. If so, you simply need to get stronger to hit depth. Strength opens up a whole new range of motion as your brain now tells your body "hey we have stability in this new range of motion, muscles don't be guarded and tight anymore." Tightness is simply a protective mechanism to prevent your body from getting into unstable positions. Strength can fix this! Then lastly, take into accout your injury history at the feet, ankles, knees, hips, and spine. Compromise to any of these areas can adjust depth. After looking at these areas, maximize them safely. Once you are optimized in the above mentioned areas simply squat. You will squat to a range close to your best depth and most likely are or below parallel. If your squat is still high by a small margin it isn't a big deal, unless you compete.
Made by @Image.Downloader
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🏋️♂️DEADLIFT ESSENTIALS BY @DeskboundTherapy
✅Checkout my new ebook The DeskboundTherapy Guide at the link in my bio!
Today we are looking at essential deadlift progressions. It’s important you master each movement in order for movement master and to ensure you have a solid hip hinge pattern established prior to lifting heavy weights off the floor.
1️⃣ Stick hip hinge, the first progression to master the essential movement. Keep your back flat and three points of contact with the stick. 1) Head 2) Upper Back 3) lower back as you sit your hips back.
2️⃣Glute Bridge on floor or with feet elevated to build strength in the hip hinge pattern.
3️⃣ Elevated Deadlift, places an important role in both low back pain rehab and fitness. The platform is used to decrease the range of motion to make the movement easier. The angle of the hinge is decreased. This is a really useful progression to train neutral spine.
4️⃣ DB Deadlift or DB RDL
5️⃣Hex Bar Deadlift, one of my personal favorite progressions.
6️⃣ Barbell Deadlift, you've made it this far! Now it's time to take what you learned and pull from the floor. Remember you can implement the previous techniques such as an elevated barbell Deadlift to work on strength in top half of the ROM.
Which is your favorite variation?
✅If you're looking to transform your body, build muscle, improve mobility and lose weight, Direct message me to apply for my online coaching ✅ Remember, follow @walshperformance
#legday #yoga #fitness #legworkout #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #prehab #deskbound #workout #hipmobility #physio #ukfitfam #idoportal #idoportalmethod #myodetox #mobility #athleanx #idoportalmethod #yogafit #stretchdaily #lowbackpainrelief #squatuniversity
“We don’t believe there is one way to swing a club; we believe there are infinite numbers of ways to swing a club. But we do believe that there is one efficient way for everyone to swing a club and it is based on what they can physically do.” - Dr Greg Rose from @mytpi
on their Swing Philosophy - I had the pleasure of learning from these two beauties last month in California and it was quite enlightening. With a proper understanding of your range of motion and how to generate an athletic posture, you can create the best swing you are currently capable of. With a little bit of targeted body work you can open to the door for a higher potential. Have you considered working with a TPI certified Professional?
🚀 SHOULDER FLOW PROGRESSION 🚀
Un nouveau pattern pour ce week-end.
À quel niveau es-tu ? Which level are you ?
Pour ceux qui veulent en apprendre plus, n’hésite pas à me contacter 🤩
PROGRAMME D’ENTRAINEMENT EN LIGNE
🔥🔥 MAINTENANT DISPONIBLE 🔥🔥
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🙏🏻 Tag moi si tu partages !
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Mobilność - zdolność układu nerwowo-mięśniowego do wykonania efektywnego ruchu w stawie,
w pełnym i bezbolesnym zakresie ruchu.
Zgodnie z koncepcją joint by joint której twórcą jest znany amerykański trener przygotowania motorycznego oraz fizjoterapeuta Gray Cook stawy umieszczone są naprzemiennie tzn. stabilny-mobilny-stabilny itd.
Utrata mobilności w danym stawie wpływa na utratę stabilności w stawie sąsiadującym.
Zaburzona praca poszczególnych stawów powoduje powstawanie kompensacyjnych wzorców ruchowych Kompensacyjne wzorce ruchowe wpływają na nienaturalny ruch stawów i prowadzą do mikrourazów.
Sumujące się mikrourazy prowadzą do przewlekłych dolegliwości bólowych i kontuzji.
Żeby zobrazować mocniej tą sytuację możemy posłużyć się częstym przykładem odrywania pięt podczas przysiadu.
Powodem jest brak mobilności w stawie skokowym co z kolei wpływa na brak stabilności stopy.
Dletego stabilność i mobilność to absolutny fundament w naszej koncepcji treningowej.
#AthleticSkillsConcept #mobility #mobilność #mobilitywod #jointbyjoint #movement #personaltraining #trenerpersonalny #łódź
Building to a powerlifting meet, Volume has gone way down as intensity has gone up
That frees up time for more corrective exercise. Even though I love lifting heavy, you need the fundamentals to do it well and to stay healthy
It’s been a great time to back off and work on more end range control, strengthening of the small, local stabilizers and general movement the joints like to work on and manage some accumulated stress over the last few months
Then trust the process that everything will be timed to be maximally strong and recovered on April 13
shows all the different ways you can work your core from a plank position by moving through different planes of motion.
prepare • Practice • play
During the practice portion of our classes we work on movement patterns. Starting with positions that keep the movement safe and efficient.
The accompanying photos demonstrate two positions at the bottom of the front squat (or the receiving position of the Olympic clean). The photo on the left shows an unsafe position: • Hamstrings disengaged • Weight midfoot to ball of foot
• Knees forward
• Elbows low
• Barbell well forward of the center of gravity
The photo on the right shows a strong and safe position:
• Hamstrings engaged • Weight distributed across entire foot • Knees behind toes
• Elbows up
• Barbell controlled high in rack and over center of gravity
When it comes to barbell training, The Brand X Method™ considers what’s best for kids is not the amount of weight moved but the quality of the movement. Day in and day out we only care that the kids are achieving the safest, most efficient positions. And day by day they lift a little more. And day by day they get a little older until one day they are adults who are still squatting and still playing and still chasing after life’s challenges with freedom and fearlessness. ••••••••••••••••••••••••••••••••••••
Join us, become a Professional Youth Coach. Link in bio.