SEATED SPINAL TWIST | LOW BACK ROTATIONS
I like to combine different movements into flows - here's one of my favorite combos for a healthier, more flexible spine and pain free low back
1. Seated Spinal Twist - hold top range of motion and breathe through it slowly keeping the spine straight
2. While on your back place ankle on top of knee and rotate side to side with the goal of getting your foot flat on the ground.
Unlock your body's movement potential with these dynamic movements!
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Share with a stiff friend 😀
#lowbackpain #hipmobility #mobility
Discover the one move that will make your hips and hamstrings thank you. Perfect for boosting hip mobility, this exercise can be performed on its own or integrated into your complete mobility routine. It works like magic to soothe tight hips and awaken a sleepy lower back by targeting the hip flexors, TFL, and the often neglected quadratus lumborum.
Give your body the relief it didn't know it needed with 10 to 15 reps, holding each as long as you feel comfortable.
#lowbackpain #painfree #backpainrelief #movemeniIsmedicine #hippainrelief #hipmobility #stretch stretch #mobility
Rising with the sun and bending with the waves. 🌅 Starting the day strong with a scorpion reach on the sands of south beach
#morningmotivation #morningroutine #beachworkout #ScorpionReach #sunrisestretch #fitnessgoals #flexibilityflow #WellnessWave
Why I think Quadrupedal movement is the best to train young athletes and will give you an edge over competition!
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Motor coordination and control: Moving on all fours challenges young athletes to work different muscle groups simultaneously, improving their ability to coordinate and control their body movements.
This translates to better agility, balance, and overall athleticism in their chosen sport.
Core strength and stability:
Quadrupedal exercises like bear crawls and crab walks heavily engage the core muscles, leading to improved stabilization and posture. This translates to a foundation for more powerful and efficient movement in all sports.
Flexibility and range of motion: Moving on all fours naturally stretches and mobilizes major joints, particularly the shoulders, hips, and spine. This increased flexibility leads to better injury prevention and a wider range of motion for more dynamic movements.
Strength building: Depending on the movements and variations used, quadrupedal exercises can also be adapted to build muscular strength, particularly in the upper body and legs. This can be especially beneficial for younger athletes who are still developing their foundational strength.
Cognitive Development:
Brain activation: Moving on all fours activates different areas of the brain than bipedal movement, promoting neural development and cognitive function. This can lead to improved problem-solving skills, learning ability, and even spatial awareness.
Sensory integration: Quadrupedal movements engage multiple senses, including touch, proprioception (body awareness), and vision. This integration of sensory information enhances coordination and learning.
Hit follow if you want to learn more about this training!
Movement can spark different ways of thinking and get you more creative in problem solving, whether you just go for a walk or do a movement practice like animal Flow the most important thing is to just move when you're feeling stuck! Big thanks to Animal Flow and Onnit Gym Austin for hosting the workshop this past weekend!
Want to perfect your plank form?
💪 Here's a simple tip: push your heels into a wall to activate your core and glutes. This will help you maintain a straight line from head to toe and avoid sagging your hips.
In this video, I'll show you how to do a proper plank with this heel-push technique. You'll also learn some other form cues that will help you get the most out of this exercise.
Save this video and give it a try next time you're at the gym or at home!
#plank #core #glutes #fitness #exercise #workout
Here's 2 [3] moves I make sure i do before any runs,
the wall stretch can be done for the hip flexors for a hold of 20-30 seconds this will be difficult to do at first so work your way up.
2- the calf stretch can be done with any raised surface i made this contraption with a calf rocker and yoga block and works great, completely adjustable!
1. start with a straight knee and lean your whole body towards a wall for 20- 30 seconds each side
2. then with a bent knee try to Glide your knee past the toe towards the wall for the ultimate calf stretch!
SAVE | SHARE | TRY
#calfstretch #stretchroutine #hipflexorstretch #stretching #fitness #pov
Give this thoracic mobility flow a try, I use this to loosen the upper back before a lift or golf, it can also be done from a standing position on Stall Bars.
1. Using a bench or a box your arms behind your head and drop your head between your arms hold while taking deep breaths and exhale. pit som pressure on top of the elbows and hold with tension for 3 to 5 seconds, release and do it again for 3 to 5 reps.
2. Holding on to a box or bench use one arm and hold tension by pulling or pushing down hold 3-5 seconds and release.
3. With the new found range of motion rotate the opposite arm up towards the ceiling do this in sequence and see if this helps out your mobility in your upper back!
#mobilityflow #upperbackpainrelief #thoracicmobility #stretchsequence
#fitness
Part of my screening process when new clients come on board is to see if they have core stability - I developed a system to assess whether you can safely move from total deconditioned to more intense exercise pain free in good form of course.
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The system is called Core 360 and involves holding static [isometric] positions for 30 seconds to a minute I'd you can complete this you can move to the the next phase in programming.
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See if you can complete the first phase in good form.
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Front Plank Hold 30secs - 1 min x 5
Side Plank 30 secs each side
Hollow Body Hold - 30 secs
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Do This in a circuit style format switching after each exercise.
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Save & Share With Someone who could use this!
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#core#beginnerworkout#isometric#abs
#training #coaching #asgfit
Mobility Warmup For a Push Day! #mobility #pushday #warmup
A nighttime routine -
#movementismedicine
More Hip Mobility! In a 90/90 position try to lift the back knee for 15-20 reps, then switch sides!
#howtodohipmobility #hipmobility #movementismedicine
Hello 👋 How's is your Mobility Lately?
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#mobility #movementismedicine
Some help for the depe squat position and to train your body so that doesn't happen.
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Alot of times new clients who are decondtioned cannot sit into a deep squat without rolling backwards.
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Here are some strategies I've used with clients to be able to hold that position and get #stronger and more #Mobile
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Just keep working on your #mobility everyday and your body will adapt to the new positions!
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Let me know if you have any more #questions!
My morning mobility start!
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#turkishrollup
#movementismedicine
#mobility
#6am
It took awhile but I got it.
#mobilitychallenge
Day 1 of 30 days of mobility challenge we are starting with the #hipflexors which are chronically tight and weak so we need to #strengthen the second exercise and be done on a bench or raised platform for a better range of motion.
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These can also be done isometrically for time.
#mobility
#mobilitytraining
#mobilitychallenge
#tighthipflexors
#hipflexorstretch
Try this for your next #pushday #warmup or you can do this as a standalone #workout with multiple sets.
For a Warmup I do ten reps of each #movement and #flow.
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🐻#1 Bear Crawl into a plank position and then do a pushup
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#2 Push your body back so that your knees hover above the ground but don't touch the ground, eventually with increased range of motion your hips should sit back on your heels in this position.
#3 then full extend into full plank position and bring your foot as high as you can past your hand if possible, then rotate your arm up trying to line up wrist to wrist, repeat on the other side.
#4- then hand walk back to a deep squat position and so another rotation wrist to wrist - eventually with practice this will become easier
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#mobility
#movement
#anklemobility
#health
#longeivity
#GoAllIn
Nice little #dynamicwarmup I like to do before a #workout. Save and give it a shot, works #stability and #balance with a shot of #hipmobility
Another Year In The Books 📚 Whats 2023 Look Like for You? 👀
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#resolutions2023
