#mobilitymonday

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Good use for those lacrosse balls! Anyone with overhead mobility issues, watch this! #Repost @rocktape (@get_repost ) ・・・ On Mondays, we MOBILIZE. Watch Dr. Nick roll it out. #MobilityMonday #PhysicalTherapy #SportsMedicine #RockBalls Repost @dr.njbuonforte 🔥IMPROVING OVERHEAD MOBILITY🔥 . ✍️This is a post addressing two areas on myself that seem to limit my overhead (OH) mobility: the triceps and latissimus doris muscles. Using one of the #rocktape tools (i.e. RockBall) to accomplish this✔️.The intention here, with targeting these areas, is to reduce neurological tightness/stiffness to then open up a window to work on further overhead mobility. . ✍️With both techniques I am performing a side to side motion on the particular area, which helps create more of a shearing effect. Then, adding a ‘pin and stretch’ technique where I am actively moving through a range of motion stretching the tissue further (With triceps: bending the elbow and with Lats: external rotation and flexion movements). . TAG A FRIEND‼️ . COMMENT ‼️ . SHARE THIS ‼️
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3 things I try to work on every day are mobility training, strength training, and cardiovascular training. For the most part I’m able to get all 3 because I have a yoga mat at home, I work in a gym #blessed and it makes it that much easier for me to get all 3 done throughout the day. I encourage everyone to get all three in and if you can’t get all three start with at least one. - Here’s some but not all of the mobility work I did before I trained legs. - #mobility #mobilitytraining #mobilitymonday #umirinbrah #addidas #athlete #fitnessgoal #fitness #fitnessplan #fitnesscoach #movemore #physiquefitness #personaltrainer #gymmotivation #gymresults #progress
#MobilityMonday , one day late 😬 - Yesterday went by so fast, I completely forgot to make my post to finish off our 8 week Stretch Series!! - This week we wrap up with the neck. So so important to have a mobile neck and many of us do not! Even if you can’t move through all of the ranges of motion, JUST START with what ya got and go from there. Consistency is 🔑 when it comes to increasing mobility. If you are consistent with any of the weekly posts I have done, you WILL see changes and you WILL notice a difference in how you feel (💯 better) - #cppscoach #neckstretch #consistencyiskey #movementspecialist #rehabenthusiast #atc #athletictrainer #movepainfree #justmove #mwod #fitness #healthy #jointhealth
Move it to Lube it Mondays Ep33 . . Did you finish the video thinking "So what do I do?" . . The stretch I speak about is this one I did in episode 4 - https://www.facebook.com/EyesOnThePrizePT/videos/1457868644306894/ . . And the self-massage technique is this one I did in episode 26 - https://www.facebook.com/EyesOnThePrizePT/videos/1641544099272680/ #shouldermobility #eyesontheprizept #diypt #monday #kyphosis #hunchbackofnotredame #posturecorrection #officeworkers #pecminor #bodybuilders #boxers #massage #massageball #mobilitymonday #mobility #rehab #mobilitydrill #musclerelease #movement #rehabtrainer #bodybuilding #foamroller #stretch
#Repost @crossfittigard (@get_repost ) ・・・ #MobilityMonday with Coach Matt! Part 1 of 2 exercises that will help you to squat better‼️💪🏾💯 ••••••••••••••••••••••• #crossfit #crossfittigard #portland #pdx #tigard #gym #metcon #wod #fitness #weightlifting #running #yoga #lift #motivation #fun #inspiration #motivationalmonday #mondaymood #betterbooty #glutes #squat
Lets do a shoulder/rotator cuff drill this week. . Connect a band at a low connection point. You can raise the level of the connection point to make the drill easier. Here I’m using a @perform_better band. . Things to remember: ▪️Bend your elbow at 90 degrees. ▪️Wrist and forearm have to stay a straight line. ▪️Shoulder needs to stay down and away from your ear ▪️as you press the band forward, don’t let the arm drop forward . Do the drill till you feel shoulder warm up . . . #functionalfitness #movebetterfeelbetter #movewelllivewell #shoulderstability #shouldermobility #trainertips #trainerlife #mobilitymonday #sftrainer
Do you have tight calves or sore feet? Here is a great CrossFit Preferred Mobility Tip Monday movement you can do. It is a Yoga pose called Downward Dog with Foot Pedal. This is a great movement you can do each day that will give you great results. #crossfitpreferredmobilitytipmonday #mobility #crossfitmobility #yoga #running #flexibility #downwarddog #crossfit #mobility #mobilitytraining #mobilitymonday #oly #olympiclifting #strengthtraining #strength #strengthandconditioning #hiit
#MobilityMonday with Coach Matt! Part 1 of 2 exercises that will help you to squat better‼️💪🏾💯 ••••••••••••••••••••••• Call 971-344-5826 to schedule your free intro ••••••••••••••••••••••• #crossfit #crossfittigard #portland #pdx #tigard #gym #metcon #wod #fitness #weightlifting #running #yoga #lift #motivation #fun #inspiration #motivationalmonday #mondaymood
Happy #MobilityMonday Stiff, tight, achey, sore, back? We got a drill for that! Throughout life we bend and rotate, but not much side bending. This drill incorporates every action of the lumbar. So do the matrix! Like the view? Get out there and travel! #Havasupai is one of the most secluded areas in the US and is a Native American reservation. Mooney falls is one of 4 falls. Must see! #3in1aroundtheworld #3in1elite #backmobility #lowbackpain
Repost @dr.jacob.harden #mobilitymonday 5 STRETCHES TO DO BEFORE BED . You guys have been asking me to do a nightly stretch routine video for a long time now so I decided to finally film one here in my AirBnB in LA. . 😴We all know that sleep is super important. And we also know that we tend to live stressful lives that may keep us in a bit of a heightened mental and emotional state, one where our sympathetic nervous system (🚨fight or flight) is always dialed up just a bit. Because of this, it can be hard for many people to wind down and get to sleep easily. . Static stretching can actually put you in more of a parasympathetic (🧘🏻‍♀️rest and digest) state, which will help you relax and get to sleep easier. This can have you feeling more rested, can improve mood, energy, and can even help reduce pain. I always couple this with deep breathing and trying to let my mind go blank. This will further drive you into that parasympathetic state that we're after and have you feeling relaxed and ready for bed.🛏 . Give yourself 10 minutes tonight. Hold each of these 5 stretches on each side for 10 slow deep breaths. Let go of the stress. Relax. And get some rest so you can be ready to take on a new day. . Tag a friend who needs to get some rest and share the wealth! . 🎵 The One - Cap Kendricks . #Prehab101 #winddown #stretches #hips #hipflexor #neck #traps #bedtime #exercise #functionallongevity #movement
#mobflowmonday 21 sorry this is so late! Today was a long day haha. • • Shoutout to @reekrhythm for the dope instrumental!!! 🔥🔥 • • More 90-90 hip mobility experimentation and work. I’ve been seeing some great translations to my body weight squat with this one. My hips don’t rotate well and this stuff is helping a ton. • • • I was in the 90-90 for a while before I started doing this Flow. I’m growing more comfortable in it and feeling less crunchy in my obliques and less bendy there as well. Grow comfortable in the uncomfortable (safely of course, modify as you need) • • REMEMBER: Kronic Behavior, Kronic Results. It’s that simple. • • Every Monday I’ll show you what mobility flow I’m doing to increase my mobility and stay limber. If you give it a shot, post it, tag me, and use #mobflowmonday so I can see it! . . #mobilitywod #mobilitymonday #mob #mod #wod #flexible #strength #breathing #learntobreathe #hips #coachkronic #mobility #healthylifestyle #health #breathe #hipmobility #Rotations #deskjobproblems #deskjob #rotation #control #hipcomplex #backtobasics #trusttheprocess #hiphealth #9090
#FRIENDS #Tuesday openings w Kayla!!! 10am, 2pm or 4pm #TOMORROW ! Get your recovery on, increase your mobility, decrease your muscle tension & pain. Kayla can design a barefoot massage treatment just for you.
#mobilitymonday ... Cat cow x10 T spine rotations x10e Bird dog x10e Prone cobra x10 Push up downward dog x5 Inchworm combo (push-up/rotation/walkout) x3e . I used to hate warming up! I thought it was a waste of time because I didn’t understand it. I didn’t continue to think this way once it made me feel better than I’ve ever felt before and helped eliminate many joint issues. . Over time, this has developed into something that I look forward to doing each and every day. This movement practice is something that I preach with all of my clients and is important for not only joint health but overall health and well being. . Give this sequence a try your next upper body day as a warmup, 3x through for an active rest day, or as part of your own movement practice. Should take ya about 10 minutes 😉 . #movemore #movebetter
#MobilityMonday with @odohertym1 👇🏼👇🏼👇🏼 Here’s a good drill to add into any pre-squat warm up to help turn those glutes/hips on before hand 🏋🏻‍♂️. Use the roller first to mobilize the tissue around the hip and glute. . Then using that roller, lie on your back, squeeze roller with knees using adductors, internally rotate the hips trying to peel the ankles as far away from one another. Make sure core is tight and not using the lower back to compensate. This will show you how much or how little those hips are actually able to rotate and turn on in that way! And hey it might even helps those hips feel better getting out of the hole 💪🏼 . . .
UPPER BODY MOBILITY! • This. Feels. Incredible. • On your side in the open book position... • Put your bottom arm on your knee and keep it on the floor. Open up the top arm and perform what would be, a wall slide. Keeping your shoulder down, and contact with the floor with your hand/elbow! • Harder than it looks, but it hurts so good! • Opens up the chest, bicep, shoulders! • Save this one and try it later, or now!! • • #endorphitness #mobilitymonday #mobilityiskey #moveyourbodyeveryday #healthyjoints #physicaltherapylife #chiropracticworks #softtissuerelease #mobilitymovement #stretchandrelease #warmupandcooldown #exerciseismedicine #loveyourbodynow #pushthroughtheburn
#MOBILITYMONDAY Here at PROSTRETCH Massage Therapy we practice what we preach! 🙌🏼 Check out Nutritional Counsellor, @kate_tower working on her home care plan including stretching and foam rolling. 📍Did you know that combining an individualized home care program alongside your Massage and Fascial Stretch Therapy treatments can help you optimize your results❓ •••••••••••••••••••••••••••••••••••••••••••••• ❗️REMINDER❗️ For the month of June we will be offering 50% off initial treatment for all clients new to PROSTRETCH Massage Therapy! •••••••••••••••••••••••••••••••••••••••••••••• #prostretchmassagetherapy • • • #Dartmouth #bedford #bedfordbasin #discoverhalifax #haligonia #hfx #hfxlocal #canada #maritimes #902 #massage #sportsmassage #FascialStretchTherapy #stretchtherapy #movementspecialist #mobility #halifaxnovascotia #yhz #igershalifax #scotia #halifax #novascotia #manualtherapy #rangeofmotion #flexibility #newbuild #supportlocal
It’s Monday so let’s get moving 🚀 . Since everyone is focused on international chest day, it means the squat rack is likely free. And if you still think Mondays are for chest, then your squat probably isn’t that great. Here’s my favourite lower body mobility drill to help open up your hips to squat lower, reduce back pain, and have better hair. Exhibit A ⬆️⬆️🤓 . Many athletes (myself included) have tight hips and poor hip mobility that prevents them from moving freely. When musculature around the joint capsule gets tight, it becomes harder to squat low without your back rounding - causing impingement, leading to lower back pain in many cases. Along with improving ankle mobility, an improvement in hip mobility will help remedy this problem. An added benefit is that this drill places you in a similar position as the squat, which allows you to focus on the positioning of each leg separately. . ▶️How to execute this drill . 1️⃣ Tie the band around a machine or rack 2️⃣ Loop it around your inner thigh 3️⃣ Kneel into a lunge position 4️⃣ Keep your foot positioned straight while stepping away from the band 5️⃣ Focus on breathing and bracing your core to maintain a straight back 6️⃣ Slowly lunge forward and back by hinging AT THE HIP . Do this before every lower body session. If you have severe mobility issues, do it more often - top class advice right there 🤘🏽 . Have fun, and get MOVING🐇 . . . #motivationmonday #mobilityMonday #squat #squatmobility #anklemobility #movement #movefree #lowerbackpain #asstograss #atg #legday #quads #hamstrings #calves #fitness #strengthtraining #strengthcoach #onlinecoach #personaltrainer #macroscoach #nutritioncoach #powerlifting #powerbodybuilding #classicphysique #classicbodybuilding #sbd #squatdepth #hiphinge
Feet tired or sore after a hard day on the job? Learn how to be more effective with your HyperRoller opening up the flexors on the bottom side of your feet. Foot muscles: Flexors Adductors Abductors Rolling your feet out at the end of the day not only helps break up that fixed pattern you have developed throughout your day but also allows the foot to open up more effectively helping with foot & ankle mobility. . Use steady pressure to help release painful points in the foot. Hold for 10-15 seconds while breathing calming and wait for the tissue to release. . Spend at least 10-20 minutes rolling out each foot individually. Take your time while doing this, we are inviting the tissue to change never forcing it. . Get HYPED about your health!
Ankle mobility is extremely important for any lower body movements. If you notice your arches collapsing or if you're struggling with balance your ankles can be the cause. It's especially important to work the soft tissue in your calves if you wear high heels ladies! This area gets very tense. I'm using a lacrosse ball here but you can use anything firm and dense enough to work the soft tissue. It hurts like hell sometimes but it works. #mobilitymonday #mobility #anklemobility #dorsiflexion #lowerbody #flexibility #stretching #ankle #calves #softtissue #personaltrainer #onlinetrainer #strumosfitness #coaching #coach
Mobility, my absolute obsession 🔥 Was able to get my rear deltoids to fire today which was a huge stepping stone for my upper body 👏🏼#mobilitymonday should be a thing 💁🏻‍♀️ Bottom line... without mobility your potential range of motion can not be reached and that means your muscles are tight 🛑 unhappy ☹️ and unable to do what they need to do in a workout 😬 Here’s 7 activation/mobility exercises you can try before your next shoulder workout 💓 Let me know if you try them and also let me how your workout goes after these!! 15 reps each to start to feel that muscle fire 🔥 • • • • • • • • • • • #strengthofadancer #mobilitywod #shouldermobility #shoulders #fitlife #fitstagram #girlswholift #girlswithmuscle #girlswithtattoos #strongnotskinny #builtnotbought #progressnotperfection #monday #gymlife #sacramento #thankfulgratefulblessed #growthmindset #2018journey #vibes
Just chillaxin with my pups writing my next blog post about why warming up is a MUST. I thought I would share this little ditty with you that I do as part of my upper body warm up. Have questions about warm ups?! ⬇️ I’m all ears!!!! | #tridentstrong
#MobilityMonday . Here’s a good drill to add into any pre-squat warm up to help turn those glutes/hips on before hand 🏋🏻‍♂️. Use the roller first to mobilize the tissue around the hip and glute. . Then using that roller, lie on your back, squeeze roller with knees using adductors, internally rotate the hips trying to peel the ankles as far away from one another. Make sure core is tight and not using the lower back to compensate. This will show you how much or how little those hips are actually able to rotate and turn on in that way! And hey it might even helps those hips feel better getting out of the hole 💪🏼 . . . 🤘🏼shout out to @impel_fitness for the dope shirt! Go check them out and grab a shirt to support what he’s got going! . #crossfit #crossfitters #fitness #gym #squat #squatprep #mobility #stability #hips #hipsdontlie #bodybuilding #functionaltraining #frc #frcms #mobilitytraining #personaltrainer #personaltraining #functionalfit #prehab #moveyourself #glutes #power #flexibility #painfree
You’ve been sitting all day! Open up your thoracic spine before your evening workout. This ones great. # 1) use a light band tension 2) align yourself perpendicular to the band your using 3) put your far arm through the band, band crossing body behind your back 4) sit your butt back onto your heels 5) arm with the band behind your head 6) rotate under/forward hold for 2-3s , rotate open/backwards hold for 2-3s 7) complete 15 reps each direction. # It’s a simple and effective mobilization. Give it a go. Let me know how you like this one. #monday #mobilitymonday #mobility #shoulderworkout #shoulderpress #shouldermobility #workout #workouts #exercise #fit #fitness #crossfit #bodybuilding #powerlifting #fitnessjourney #afterworkplay #afterwork
We've heard a lot about tight adductors (groins) lately.. 👌🏾Consistent muscle maintenance and #mobility training is key in avoiding injury! ☝🏽Try this barbell self-release before your next workout and see how it affects your movement! 👈🏽Swipe to see a lighter foam roller option and a dynamic loin stretch.
This week’s #mobilitymonday tip from @toddsportsmed is a thoracic spine mobility movement to open up your thoracic spine and actively work on your neuromuscular control. You will want to start in a quadruped position and using the mid back and upper back musculature to initiate the movement into extension and flexion. If you need an external cue, add a mini band over your back to give you the cue of pushing into the band. Try 12-15 reps in each direction for 3 sets. This will help you maintain more efficient spinal neutrality for your gym movements and everyday life. . . . . . #toddsportsmed #SportsMEDiscussion #HealByMoving #massagetherapy #prehab #rehab #athletictraining #athletictherapy #ohio #fitness #healthy #gym #workout #spinehealth #fitspo #legday #columbus #injuryprevention #physio #sportsphysio #health #fitness #spine #flexibility #powerlifter #bodybuilder #asseenincolumbus #ifbb #wnbf
This week’s #mobilitymonday tip from @toddsportsmed is a thoracic spine mobility movement to open up your thoracic spine and actively work on your neuromuscular control. You will want to start in a quadruped position and using the mid back and upper back musculature to initiate the movement into extension and flexion. If you need an external cue, add a mini band over your back to give you the cue of pushing into the band. Try 12-15 reps in each direction for 3 sets. This will help you maintain more efficient spinal neutrality for your gym movements and everyday life.
· Low back pain, no problem · · · 🚶 Try this 2 min low back hygiene protocol to incorporate into your daily routine. · · 🏆Step 1: Mobilize Thoracic-lumbar junction · 🏆Step 2: Stabilize · 🏆 Step 3: Strengthen/Access ROM · · · 🚶Exercises: ✔ Cat-Camel (segmental mobility). ✔ Childs pose rocks (lumber/SI mobility). ✔ Lateral Prayers. ✔ Bear (DNS fundamental stability). ✔ Thread the Needle (thoracic spine rotation). ✔ Full T-rotations. · · 📝Description: · Typically when discussing low back pain, I tend to take the upstream-downstream approach and look at the surrounding musculature (ie. Core/intra-abdominal pressure, glutes) in addition to evaluating root-cause movements-postures-loads rather than localize pain. · · 👏By incorporating segmental mobility of the C/T/L junction, one can alleviate surrounding aggrevated areas. Then, by stabilizing the core and [as a result] lumbar spine, one can utilize this routine as a form of prehab (before activity) or rehab (post-injury) · · #coachcare #backcare ·
#MOBILITYMONDAY Here at PROSTRETCH Massage Therapy we practice what we preach! 🙌🏼 Check out Nutritional Counsellor, @kate_tower working on her home care plan including stretching and foam rolling. 📍Did you know that combining an individualized home care program alongside your Massage and Fascial Stretch Therapy treatments can help you optimize your results❓ •••••••••••••••••••••••••••••••••••••••••••••• ❗️REMINDER❗️ For the month of June we will be offering 50% off initial treatment for all clients new to PROSTRETCH Massage Therapy! •••••••••••••••••••••••••••••••••••••••••••••• #prostretchmassagetherapy • • • #Dartmouth #bedford #bedfordbasin #discoverhalifax #haligonia #hfx #hfxlocal #canada #maritimes #902 #massage #sportsmassage #FascialStretchTherapy #stretchtherapy #movementspecialist #mobility #halifaxnovascotia #yhz #igershalifax #scotia #halifax #novascotia #manualtherapy #rangeofmotion #flexibility #newbuild #supportlocal
//MOBILITY VS. STABILITY// Mobility: the joints ability to move through a given range of motion. // Stability: the joints ability to restrict movement. // Example: A healthy shoulder with good MOBILITY allows us to use our hands and arms in many directions. A healthy knee with good STABILITY creates a more stable platform for weight bearing activities. // Often times when there is pain or dysfunction in our musculoskeletal system, there is more stability in the joints where we need mobility, and vise versa. // Joints that need MOBILITY include: shoulder(GH), wrist, mid back(scapulothoracic) spine, hip(AF), ankle(talocrural/subtalar) // Joints that need STABILITY include: neck (C/SP) , scapula, low back (L/SP), and foot. // Depending on the existing patterns in your body, a combination of mobilizing and strengthening therapy modalities will yield effective results to address your pain. #mobilitymonday #monday #joints #muscles #anatomy #MSAK #pain #learning #backpain #dysfunction #therapy #spinehealth #jointhealth #massage #rmt #acupuncture #chiro #stretching #yoga #strengthening #exercise #movement
Good thoracic mobility plays a big role in over head positioning along with unrestricted shoulder and lower back mobility. Poor thoracic mobility can lead to areas such as the the shoulders trying to compensate (by increasing ROM) this exposes you to greater risk of shoulder injuries. Along with shoulder injuries, neck and lower back pain can rise up when thoracic mobility decreases. #mobilitymonday #maintenance #fitness #mobility #overheadpressing #thoracic #shoulderhealth #lifting #training #bench #pullups
#MobilityMonday Shoulder mobility plays a big part in training when it come to the gym and swimming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I often have people attend my classes that have issues with their shoulder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a look at my new blog with videos of my favorite exercises I do to maintain my joint health and mobility. Link in bio ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #shoulderworkout #shoulder #mobility #triathlon #triathlete #squat #training #fitness #trainhard #fitfam #fitspo #gym #motivation #exercise #weightloss #fit #girlsthatlift #strength #myjourney #trilife #frontsquat #getfit #instafit #leggings #instafit #triathlontraining #injuryprevention
Feeling tightness in your quads, ankles, or lower back? Try incorporating the saddle pose to relieve tension and open up these areas. #MobilityMonday
MOBILITY MONDAY . The rotator cuffs, I know you may or main not have heard of them. The rotator cuff muscles are a set of 4 muscles the help control and stabilise your scapular (shoulder blade). Two sit on the outside of the shoulder blade one under the shoulder blade and one above the shoulder. . The reason a lot of people struggle with there shoulder mobility is yes they are tight, but if we look at why they are tight we may be able to solve the issue. So a muscle thats been hit hard and pushed a little too far a little too often tends to be super tight, so if we can mobilise them and lose them up this will give a window to be able to strengthen them slowly. I say slowly as if we try this too quickly you’ll go straight back to square one, for a long term fix we want to strengthen them so they rarely get tight. . So give this little exercise a go, you can get these bands on amazon and any good sports shop. Start with the lightest and see how it feels. . Warning it tends to burn a little ( like acid) its a good sign . . . #personaltrainer #fit #fitness #fitnessmodel #fitinspiration #fitnessjourney #fitfood #fitnesslifestyle #healthyeating #healthyliving #healthylifestyle #healthiswealth #exercise #workout #lean #abs #summerbody #strength #strengthtraining #infogram #samveept #mobilitymonday #shoulderrehab #mobility #shoulderhealth
Hitting the @hyperice Vyper, rolling my IT bands is part of my everyday unlocking/mobilization sequence that I do before I train. Move well first, move fast second! #mobilitymonday — 📷: @boostikaka
Shoulder (and banded) figure 8’s to create more “load”. The saying goes “the greater the load, the greater the learning” @zhealth_performance.. ▫️ 1️⃣ Grab band 2️⃣ Keep elbows locked and focus on creating the movement from the shoulder 3️⃣ Map out a figure 8 🔗 4️⃣ Hold tension on the opposite arm (either straight ahead or out to the side) 5️⃣ Switch directions and maintain length 6️⃣ Breathe and 🙂.. ▫️ This is a great tool to mobilize and strengthen the shoulder, hips and 🧠 #zhealth
This week's #mobilitymonday exercise is a great one to incorporate into a dynamic warm-up, especially if you are on a time crunch. This is the Dynamic Push-Up to Downward Dog drill. This exercise is a great bang-for-your-buck because it serves to warm up the core, shoulders, hips, ankles, arms, and chest. One big key here is to keep the core tight and spine straight at all times. The movement should be coming from your shoulders and hips in a controlled manner. Once your hips are up as high as you can get them, be sure to squeeze the shoulder blades together and focus on extending that T-spine. Also, press thoseheels toward the floor to get a great hamstring and calf stretch. Try it out! **Editor's note: don't wear a hat frontwards when doing this because it puts your neck into cervical extension at the bottom of the movement! D'oh!! #mobility #monday #matrixsportsmedicine #train #core #warmup #hardwork
Welcome back to #mobilitymonday ! Seems like just last week that we were here... . Today’s is a great double legged hip stretch. Created, inspired and designed by @arndrea. . Lie down on your back, pull one knee to your chest and pull your leg over your body, then do the same with the other. Hold and repeat on the other side. . This is a great one to do right after you hop off your bike just like this great demo... ain’t no bikers got time to waste with their hip tightness!
Happy #MobilityMonday on this GREAT #MotivationMonday ☀️ — Every Monday I will be posting mobility-based workouts, exercises, stretches, tips/tricks on what I implement for myself, on site clients, and online clients 💯 — DM me with what you want to hear! Now is the time for your voice to be heard, because in this life your voice should not be supressed, shut down, or ignored. Everyone should be heard and considered 🗣 — Swipe 👈🏼 for part 2 💯 — Let’s work together to change the world. Let’s change how the health, wellness, and fitness community sees longevity as a whole 🌎 — #ActivateIntention
Happy Mobility Monday! Today I’m doing a standing back bend which will help with shoulder mobility and also provide a boost of energy! If your shoulders feel tight, or if you’re feeling a bit low energy from sitting at a desk all morning, take 30 seconds to try this mobility move. It’s one of my go-tos! How to: ▪️Put your arms in a wide Y shape and reach them back. ▪️Keep your sternum lifted and look up. ▪️Reach back as far as you can, and hold for 30 seconds. Benefits: ▫️Improved posture ▫️increased shoulder mobility ▫️Increased energy If you’re in the Chicago area, join me for a 90-minute workshop on Sunday, July 15 @chicagoprimalgym Link in bio! #manflowyoga #mensyoga #yogaforbamfs #mobilitymonday #yogaformen #yogaforbeginners #yogaeverydamnday #yogaforathletes #yogaforfitness
Mobility Monday: It is common to hear the term dry needling, which is a technique trained physiotherapists will use as one option for treatment. So how does it help? Functional dry needling uses fine and flexible needles to release shortened bands of muscle caused by abnormal functioning. As a result the client may experience: 1. An increase of range of motion 2. A decrease of pain by de-activating painful trigger points and 3. Restoring function due to achieving optimal tissue length Dry needling can be an effective method in treating many injuries and reducing pain! #mobilitymonday #AMphysiotherapy #rehab #keepingyouactiveandmobile #functionaldryneedling
3 eggs over easy atop a medley of broccoli, zucchini, sautéed onion and tomato with Avocado and sea salt on the side (it’s my favorite way to eat it). This is a well rounded, low glycemic, post-workout meal that will replenish my body with healthful fats (egg yolks and avocado plus the coconut oil used in preparation), protein, and essential micro minerals. I LOVE Monday’s, because it presents another opportunity to stay consistent with your daily self-care practices. Embrace every opportunity we have to live and breath, even if it requires a bit of extra consideration while beginning a new work week. . . . #movementmonday #mobilitymonday #fitness #healthyfood #health #nutrition
This weeks #mobilitymonday is another for the hamstrings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ All that’s needed is a £4 dog ball and a kettlebell! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #footballfitness #mobility #flexibility #footballfit #soccer #football #footballer #performance #preseason #injuryrehab #prehab
MOBILITY MONDAY: Everyone I've ever met has a tight neck and/or shoulders, back, chest, etc. Get as loose as a goose with these amazing stretches! 1. Sit comfortably in a chair or on the floor. Inhale to open arms, exhale wrap one over the other (like a hug for yourself), if you feel comfortable then (keeping elbows together) try wrapping forearms together. 2. With the arms wrapped, in either position, press one ear to shoulder for a few breaths and the other. Do the same thing with chin to shoulder and finish with chin to chest/ elbows to naval. 3. Inhale to unwrap the arms and open wide, exhale to hold the chest stretch (squeezing upper back muscles). Repeat with opposite arm wrap. Yoga Schedule: Tuesday: 9 am, core and alignment, yoga patch 12 pm, Grace and mobility, inner space (small studio) Wednesday: 12 pm, core and alignment, karma tribe WILL BE IN COLORADO FROM THURS JUNE 21 - MON JUNE 25 *back to regular schedule tues June 26 #yoga #kc #mobilitymonday #sthirasukham #shoulders #stretches #neck #necktension #tightchest #cheststretch #upperback #backstretch #garudasana #eaglepose
Mobility Monday: It is common to hear the term dry needling, which is a technique trained physiotherpists will use as one option for treatment. So how does it help? Functional dry needling uses fine and flexible needles to release shortened bands of muscle caused by abnormal functioning. As a result the client may experience: 1. An increase of range of motion 2. A decrease of pain by de-activating painful trigger points and 3. Restoring function due to restoring the optimal tissue length Dry needling can be an effective method in treating injuries and reducing pain. #mobilitymonday #functionaldryneedling #rehab #AMphysiotherapy #keepingyouactiveandmobile
Monday mobility! Hip flexors and hamstrings! 🤙 . Tip: Mobility is a crucial part of fitness and performance. Learn to understand your tightness to more effectively stretch. Here are some key points to focus on with stretching: -BREATHE! Slow deep breaths through your nose to help create a more parasympathetic dominant environment -Relax into the stretch and allow your soft tissues to lengthen -Find your tightness in different angles. Stretch in a “3-D” sort of way that is specific to your tightness. -You should not experience any joint pain. If you do, back off or adjust your position (or seek a professional) -Listen to your body. Stretching should be a little uncomfortable and feels better as you hold the stretch. You should not experience pain that gets worse as you hold it 🙅🏻‍♂️ Spend some time moving through your range of motion to keep your body functioning well. Happy Monday! . . . #mobility #mobilitytraining #mobilitymonday #flexibility #superband #stretching #recovery #performancetraining #athletictraining #injuryprevention #tuneup #move4purpose #justmove #movebetter #movewell #performbetter ##fitnesstips #fitnessjourney #holisticfitness #hawaiifitness #progressnotperfection #hilife #aloha
#MobilityMonday tip: If you train through the entire ROM, you don’t really have to STRETCH much!! We use bands and light loads to train through the entire movement sequence and strengthen the body through the entire pattern!! Don’t be afraid to use the entire pattern in training!! Isolation is good for problem areas and rehab but you need a dynamic component to the training! Get off the machines and move your body in the sports patterns daily!! #Driven #Driven454 #Golf #Fitness #Mobility #Movement #Training #Functional #GolfSpecific #GolfFitness #Train4TheGame #GolfDigestTopTrainer @superflexfitness
Are you looking to increase your workout performance and decrease your every day aches and pains? Come try our RFM, restore functional mobility class, with Dave! He offers classes Monday morning at 8AM, and Tuesday and Thursday at 615AM. #Mobilitymonday #learnhowtomove #movementspecialist #fitness #injuryprevention #prehab #jointhealth #highlandmichigan #STSActive #athlete
Hit a plateau in your box split? Sigh 😔 ... try give this a shot 🤓 Whilst passive stretching is good to increase your range of movement quickly your muscles aren’t always engaged during these stretches. Making sure you’re stretching actively is key to injury prevention. This exercise incorporates internal and external rotation of the femur which is a movement required to help deepen your mid splits/pancakes and straddles. So if you’re down about not having increased your ROM for a while, try this and let me know how it goes! How to: - keep the pelvis still, the only thing that should be moving is your leg bones - attach a resistance band around your the bottoms of your feet or your ankles and straddle your legs wide. Rotate your legs in and out. Once your get comfortable, widen your straddle and repeat. (Apologies for how dark the video is, I didn't realise how dark my leggings were. If you can't see it properly let me know and I'll repost it) . . . #circus #circusphysio #physio #physiotherapy #rehab #prehab #mobilitymonday #midsplit #middlesplits #middlesplit #midsplits #boxsplits #stretching #bendy #activeflexibility #flexibility #flexy #pdpancake #pdboxsplit #pdmiddlesplits
Want a great stretch for your obliques, QL, ribs and hip? Try this keg stretch! #mobilitymonday #keg #ownyourfuture
🕹kitchen 🕹broomstick 🕹 M O V E 😆 not “brooming” 🙊 Anywhere, anytime 🤗 #mobilitymonday #mobility #yogajourney #moveu #coreworkout #squat #pistolsquat #yogagirl #stretch #backbend #mindfulmovement
Finally here’s Part 2 of my Pre Workout Mobility Session, I’m sure you’ve all been waiting so patiently for this one!👍🏼😂 If you have questions or comments about any of the exercises performed don’t hesitate to give me a message and I’ll try to answer as best as I can👍🏼 Enjoy!!🤷🏼‍♂️ #goals #gains #workout #fitness #squats #legday #preworkout #gym #fitfam #fitspo #fitnessjourney #potd #l4l #f4f #video #mobility #routine #mobilitymonday #stretching #deadlift #beastmode #training #personaltrainer #healthy #lifestyle #prehab #dowhatyoulove #lovewhatyoudo #exercise #prehab
#MobilityMonday got us like 🤸🏻‍♀️ with @blogilates ❤️ . . . . . . . #SimplyStretchLA
If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help. ______ ✅ What is it? A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can. ______ ✅ What’s it do? 🔹Improves mobility (active usable range of motion) 🔹Strengthens the contractile tissues which leads to a more robust joint. 🔹Teaches the hip to be a good hip by improving motor control. 🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH ______ ✅ How it’s done. ➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion. ➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement. ➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip). ➖Flex the knee up as high as you can, FREEZE. ➖Abduct the knee as far as you can, FREEZE. ➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE. ➖Extend the knee back and through. ➖Reverse the motion (like clearing an imaginary hurdle). ______ ✅ When? ➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way. ➖Part of your mobility training. ➖Part of your morning mobility routine. ➖Part of a movement break at work. ______ QUESTIONS!? I’m all ears 👂... ______ #Jackhanrahanfitness 'Smarter training. Superior results' ______ #mobilitymonday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #gluteactivation #fitnessmotivation #posteriorchain #controlyourself #movementprep #squatbetter #nikepro #niketraining @kinstretch @functionalrangeconditioning @perform_better #thirdspace #mobilitymonday
#manmuscle Monday is with @actionmanmatt . In this session, we were working on trunk mobility, specifically through the obliques and a touch of iliopsoas. I prefer a side lying approach and lengthening through the trunk, bc of attachments through the rib areas. ⭐⭐⭐ PSA for all you competitors that swear by a #squeem : You should really be paying more attention to trunk mobility, fascia, and stretching, especially with regards to the trunk moving independently from the hips. Tapers don't require corsets to be achieved 😉😉💯 ° ° ° ° #DrGraz #GRAZton #IASTM #myofascialrelease #teamnosqueem #mobilitymonday #manualtherapy #softtissuetherapy #obliques #stretchtowin #ifbbproleague #ifbbmensphysique #shotsfired #educateanddominate #npcnortheast
#mobilitymonday •• ✔️Lateral Line Stretch✔️•• I’ve started implementing these back into my warm ups just to help loosen any tightness in my lower back and lower lats. These can work wonders if you’re super tight in those areas 👌🏻 #mobility #flexibility #movement #trainsmart #rehab #posture #personaltrainer #personaltraineressex #lowerbackpain #sciatica #health #fitfam #personaltrainerlondon #essexpt #gym #gymlife #gymbox #gymboxholborn
💥Mobility Monday 💥 🔹 🔹 Hey Guys! Today we're going to tackle a combination of updog/downdog and a 3 minute squat hold 🔹 🔹 Updog/Downdog ✅ Start off in a plank position with your hands underneath your shoulders and untuck your toes as you relax your hips onto the floor. 🔹 🔹 ✅ Take a deep breath, tuck your toes and exhale as you press back into the floor as you send your hips in the air driving your head between your shoulders. 🔹 🔹 ✅ Inhale as you untuck your toes and go back into plank. Repeat for 25 reps. 🔹 🔹 Once that's done go right into your squat hold for 3 minutes. If you're going to add weight, use a kettlebell or dumbbell and ensure you keep your chest upright and elbows off your knees. 🔹 🔹 📝 The above will be a great stretch for hips, lower back and shoulders. Have some fun with it and let me know how it goes! #mobilitymonday #mobility #movement #flexibility #crossfit #updog #downdog #squat #mobilization #supple
🧘‍♀️ 🏋🏼‍♂️Tight hammies? 🏋🏼‍♂️🧘‍♀️ Give this a try! I use this before deadlifts often but generally it’s a great posterior chain mobility drill for anyone struggling to touch their toes! Squeezing the yoga block helps to disengage your hamstrings as you move through the flow of this drill. 🌊 Give it 10-20 reps and you should feel nice and flexible! . . . . . . . #Yoga #balance #yogastrong #yogachallenge #yogaeverydamnday #hamstrings #mobilitymonday #yogagirl #yogainspiration #yogalover #yogaforlife #yogaretreat #yogateacher #yogalife #yogi #calisthenics #balance #girlswholift #strongwomen #personaltrainer #fitfam #fitspo #fitgirls #fitgirlsguide #fitgirlcode #fitgirlsinspire #fitnessmotivation #fitnessjourney #londonist #londonfitness
Happy #mobilitymonday ! I am sad to say this will be my last mobility Monday. It has been a pleasure and I hope I have educated, inspired and got some of you out of pain. Today will be a different version of the frog from last week called the Tactical Frog. . . . Just like last week, we need some floor space and to be on all fours. Spread your knees just outside your hips with the inside of your of your ankles facing the ground. Make sure you are on your forearms. Squeeze your knees into the ground, and push your hips back. Start to come forward, as you come forward, take one leg up into the air like you are trying to kick your ear. Place the leg down and drive your hips back. Repeat and alternate on the other side. Do about 10-12 reps. Hang loose🤙 . . . . . . . . . . . . #monday #mobility #powerfitness #frogstretch #fashionisland #tacticalfrog #hiprotation #newportbeach #fitnessmotivation #gym #fitnessprep #workoutprep #workout #fitness #lastone #goodbye #fitnessrecovery
Does back to back Mobility Mondays say more about @sdale904 ’s demonstration skills or his lack of mobility?? 🤔😂 Grab a slider, towel, foam roller, etc. and try out this mobility move that is great for t-spine rotation. . #fronkdoesmobility #mobilitymonday #mobility #tspine #jaxfit #jaxfitness #jacksonvillefitness #904fitness #duvalfitness
Some spine mobility work for your Monday ! Another favourite of mine from @emmalangfordmusic album "The Belle and The Ruin" . . . #monday #spine #spinemobility #catcamelstretch #mobilitymonday #mobility #pilates #pilatesinstructor #dancer #irishdancer #backtothemat #irishfitfam #fitfam #emmalangford
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