Good use for those lacrosse balls! Anyone with overhead mobility issues, watch this!
On Mondays, we MOBILIZE. Watch Dr. Nick roll it out.
#MobilityMonday #PhysicalTherapy #SportsMedicine #RockBalls
🔥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). .
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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
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
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.
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 😉
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 💪🏼 . . .
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.
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!
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
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.
· 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.
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)
//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
Feeling tightness in your quads, ankles, or lower back? Try incorporating the saddle pose to relieve tension and open up these areas. #MobilityMonday
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
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!
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 🌎
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
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
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
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.
9 am, core and alignment, yoga patch
12 pm, Grace and mobility, inner space (small studio)
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
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
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!
- 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
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).
➖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 👂...
'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
💥Mobility Monday 💥
Hey Guys! Today we're going to tackle a combination of updog/downdog and a 3 minute squat hold
✅ 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!
#mobility #movement #flexibility
#crossfit #updog #downdog #squat #mobilization #supple