Everything starts at your feet.
Here, I’m working on my Ankle ROM, my ability to dorsiflex, i.e., bring the toes towards my shin.
Why is this important?
Because dorsiflexion can be done in two ways, either your lift your toes up, OR, you push your knees forward (like in a squat).
In either case, if I lack ROM, you turn to all sorts of compensations, further deteriorating the health of your joints. (A very prominent one being turning your feet out to more than a 20 degree angle while squatting).
You wanna keep injuries at bay? Better put in the 10 minutes of effort each day!
Ondanks wat halfsquat Steve ook beweert, is trainen over een verkort bewegingsbereik één van de vaakst voorkomende
techniekfouten ❌ in het fitnesscentrum.
De range of motion - ROM of bewegingsbereik - is de bewegingsuitslag van een gewricht. Wanneer je beweegt over een volledige ROM, maximaliseer je dus het bewegingsbereik.
De resem aan bewezen voordelen: het stimuleert de spieractiviteit over de gehele lengte van de spier, stretcht de spier onder spanning, en leidt tot meer krachtontwikkeling dan trainen met een beperkt bewegingsbereik 💪🏻. Daarnaast zal je minder gewicht moeten gebruiken en is er bijgevolg een lager blessurerisico. Aanrader wanneer je je kracht- en spieropbouw wil maximaliseren dus.
De resem nadelen: je traint met lichtere gewichten met meer techniek en streelt zo minder snel je ego boner 🤷🏻♂️.
4 211 hour ago
Mobility is an ongoing process, it simply aims at better movement or allows more movement for a particular part or the whole body.
In other words, exploring maximum healthy range of motion of the joints. This also means the muscles, tissues like tendons and ligaments around the joint; to enable better blood flow and supply of nutrition to the specific areas.
Dynamic stretching (specific warm up drills)
Static Stretching (specific cool down drills)
Myofascial release (self release techniques like foam rolling, trigger point balls, etc)
Massage therapy (external release techniques such as deep tissue therapy, accupressure, thai massage, shiatsu techniques, cupping)
Low impact training (yoga, swimming)
Benefits of these activities are:
Helps improve neuro muscular coordination
Increase movement efficiency
Bring about mind body awareness
Reduced muscle imbalances
Increased overall blood flow
Boost quality of health by reducing injuries and disorders. #fitness#mobility#stretching#healthylifestyle#healthyfood#strength#progress#performancetraining#athletes#physiotherapy#crossfit#rangeofmotion#posture#bodyweighttraining
Upper back and neck pain.
Having experienced this, I can empathise with how uncomfortable and painful this feels.
I worked at a desk at the time, didn’t stretch and then had a bike accident which increased the trauma to my neck. The result was I couldn’t look one way for long periods of time without my neck feeling like it was going to cramp up.
The culprit? The scapula (shoulder blade) become tight and less mobile as the upper traps were worked and the mid and lower traps became weak.
The solution? Mobilise through the shoulder blades and thoracic spine to release the tension.
Then stretch through the anterior and posterior neck (gently) to release the pressure on posterior neck and upper back muscles.
Some of these stretches are dynamic (moving) and some are static (holds).
For the dynamic stretches take to the limit of your comfort and gently try to increase your range of movement. Do 10-20 reps, or as many as you can manage before it becomes too uncomfortable.
For the static stretching I recommend using a hot water bottle to warm up the area and stretch slowly. Only go to the limit of your range of movement and release when the stretch becomes too uncomfortable. I like to hold for 1 minute, but only hold for your own threshold
1 73 hours ago
This one is a personal favorite I use with a lot of athletes who tend to collapse inward through the knees or ankles. Make sure you put a lot of weight into the foam roller. Can also be a great booty builder. 🍑
@renato_bianchini - É muito comum ver o aluno utilizando medicamento anti-inflamatório para se “recuperar” do treinamento que fez. Essa é uma atitude muito incorreta, tendo em vista que o anti-inflamatório pode prejudicar as adaptações positivas que o treinamento gerou.
Existe uma série de reações que ocorrem no corpo após uma sessão de treino que são bloqueadas pelo uso de anti-inflamatórios. Afinal, o exercício físico é um processo inflamatório, e a sua adaptação à esta inflamação é que gera os resultados de ganho de massa muscular.
Neste estudo ficou bem claro que o uso de anti-inflamatório prejudicou a hipertrofia e força muscular das pessoas que faziam o seu uso diário.
Agora, o grande segredo, está na hora de prescrever um treino ideal. O bom personal trainer sabe controlar o volume do treinamento para não sobrecarregar o aluno e deixa-lo com uma dor tardia tão acentuada a ponto de ter que utilizar medicamentos.
Se você não sabe muito bem como controlar o volume de treino do seu aluno, eu convido você a participar do 2º Workshop Hipertrofia de A a Z. Nós vamos ensinar tudo sobre a montagem de treinos com objetivo de hipertrofia. O evento começa no dia 27 de Novembro e será 100% online e 100% gratuito.
❌POSTERIOR LEG ART❌
We tend group all of our posterior legs muscles into “calf” muscles - thereby assuming it’s one unit. While these muscles - gastrocnemius medial/lateral head and soleus - work together, we often forget our posterior leg is comprised of MANY moving parts. Watch as Dr. Cruze targets fellow Ironman triathlete, @landarcia, posterior leg AND foot using ART.
For the full video check out our YouTube channel - Premier Health Chiropractic Nick Cruze!
FUN FACT: Both Dr. Cruze and @landarcia will be competing in Ironman Triathlons this May - wish them luck
📍1528 Union St San Francisco, CA
Unglue your upper back and start strengthening your rotator cuffs with banded pulls
You’re aiming to maintain straight arms throughout the movement as much as possible or at least limiting the elbow bend
This is a great exercise to learn how to control range of motion and increase your posture control and at the same time reduce shoulder impingement along with kyphosis and back strength and posture when doing other exercises or walking
The TheraBand Rehab and Wellness Station is the first compact, total body rehabilitation center for in-clinic strength, balance, range of motion, and core training. This comprehensive rehabilitation system for upper and lower extremity strength training features a multi-dimensional, three planes (vertical, horizontal, and transverse) of movement. Users can perform their entire rehab program in one small space, using an integrated approach, instead of requiring multiple stations and pieces of equipment to complete the circuit.
Contact us for professional pricing. 647.284.5446 or email me email@example.com
The questions I get all the time ... “oh I’m NOT supposed to just roll around on it??”
Lacrosse ball self massage seems self explanatory, but there is definitely a more and less effective way of doing it. Find a tender spot and STOP. Stay there. Don’t move. .
You’ll feel the discomfort “get fuzzy” and that’s when you get to go to the next spot. And do the exact same thing. Give good pressure, you can do small motions, but whatever you do - don’t just roll all over the place 💪🏼
4 418 hours ago
#Repost@powerathletehq with @get_repost
🤕 NEW BLOG ARTICLE: Rehab to Performance - Movement ⛑️ Injured athlete who was short changed by their rehab?! Jammed up in some leg curl machine then kicked to curb?! No! This is not a tacky local television lawyer advertisement, it's a wake up call. Rehab is about getting them back to full speed, on the field or in real life.The body isn’t wired to work in isolation. It is wired for movement.
Simple, Fun & Challenging. Improve your hip stability, body awareness and proprioception by balancing 10 minutes a day. #mindbodyconnection
3 408 hours ago
Upper body banded warm up 🔥swipe >> Warming up the muscles before you train them is so important and is often overlooked. It decreases your risk of injury while training. Increases range of motion, mobility & flexibility, activates your muscles and promotes blood flow. Why would you not do it 🙌🏼 All you need is a band, these can be used as warm up exercises before you train or added into your workout (they burn) and even as a finisher!
Complete each exercise 15 times 1-2x through
Let me know how you go 👌🏼
10 1338 hours ago
Last week @mindfulmobilityyoga and I talked about shoulder flexion. (If you haven’t seen it yet why the hell haven’t you? Just kidding but on the reals if you haven’t go watch it) and how it is often overlooked and taken for granted in yoga.
If you remember Lauren did a great job of reminding me that mine could use some work. Hey what are friends for right!? .
This week she takes me through a great drill to help bridge that gap between active and passive range of motion. (also is a great regression in there too). .
I'm not gonna lie this one is tough ( and humbling) when you keep it as honest as possible. The shakes were for reals.
Building strength in this position we are having a chat with our nervous system. Basically telling it “Yo CNS, you see I am strong and controlled here. It’s chill if you let me have a little more range. I got this”
See your CNS is usually the gate keeper of ROM not "short" tissues. The CNS makes muscles “tight” to keep you safe and going to a ROM it thinks you can’t handle and might get hurt in. But when you make it strong (and breathe, don’t forget to breathe) in that new range the CNS gets the messages that you got this new range on lock!
So give this drill a try and your CNS a little talking too. Your down do might just feel a whole lot better after.
Keep an eye out next week for a fun flexion flow challenge we cooked up yesterday for you guys!
Don’t forget to lets us see the shakes by posting a video of it and tagging us. And def tag a friend who might need some should flexion love !!
Cossack Squats (3 x 8-10 reps)
Good dynamic hip opener after lots of squatting the last few days.
Focus is on • joint movement
• control and • restoring range of motion. #crossfit#rowing#cossacksquat#rangeofmotion
0 4610 hours ago
// WHOListic Healing //
If you watch my stories, you know that I’m a die hard advocate of incorporating chiropractor care into my healing and physical maintenance
Chiropractors manipulate the body's alignment to relieve pain and improve function and to help the body heal itself
Like most of us , I was introduced to chiropractic care after being involved in car accidents. During that period of time, I could tell the difference in my body. How I felt before and after my visits. & I started to become more aware of the areas in my body that I tend to hold stress and tension in. It made me realize how connected our bodies truly are. It’s much different then looking at a skeleton or even the very intricate pictures and diagrams of our muscles. You can actually feel the connection and relief. Which may or may not be immediate. With everything, It truly depends on the person
I was reintroduced to chiropractic care during my days as a #Doula
I shortly rekindled with chiropractic care during my pregnancy, King was just a jelly bean in my belly 😂
I’m telling you when you know better, you do better
Weekly or biweekly I was in that office.
I received adjustments up until my birth, immediately postpartum ( I’m still in the postpartum) King also has been receiving alignments since he was fresh out the womb go figure 😉
There’s a plethora of information about how beneficial chiropractic care is in during pregnancy and overall in general
Here’s a few ( not limited to) benefits
✖️ improve digestion
✖️ increase in energy
✖️ help you breath better
✖️ boost your immunity
All in all as humans we do a lot of daily wear and tear on our bodies. Ideally we should be stretching, expanding and strengthening our muscles BUT the reality is most of us don’t. Having routine adjustments at least to me is a start of healthy physical maintenance and realigning our bodies
As a #women , #mom and of course #homemaker I need my body in FULL 😂
Not just to keep a home but to carry , play and keep up with King
Not to mention it’s also a great treatment for #mentalheath
Have you ever been?