📍Step your right foot forward to mobilize rotation to the right.
📍Lead with your left arm across your body to rotate through your upper back (thoracic spine).
📍Reach your right arm up above and pull back as you rotate.
📍Exhale as you rotate 🌬
📍Rotate about 10-15 times.
📍Avancez votre pied droit avant de Mobilisez rotation vers la droite.
📍Tourner Avec votre bras gauche 📍Amenez votre bras droit au-dessus de la tete et tirez lorsque vous faites pivoter.
📍Expirez quand vous tournez 🌬
📍Rotate Environ 10 à 15 fois.
📍avanzar el pie derecho antes Movilizar giro a la derecha.
📍giras Con su brazo izquierdo
📍su brazo derecho sobre la cabeza y tirar cuando se gira.
📍Expirez cuando se enciende 🌬
📍caducas Aproximadamente 10 a 15 veces.
#Repost @rehabscience ・・・
Functional Spinal Control
Movement control of our spine is dependent on the interaction between three primary subsystems. These subsystems include the neural (control center), muscular (active) and osteoligamentous (passive).
Thinking of spinal control within this framework is helpful in understanding how injury or pain might compromise control and how deficits in one subsystem may create greater reliance on the others. Here are three examples:
1️⃣ Some people experiencing low back pain (LBP) demonstrate inhibition of the muscular stabilizers of the spine, which means then they may be at a greater risk of stressing passive subsystem elements (ligaments, discs, etc) due to diminished muscle control leading to excessive mobility between adjacent vertebrae.
2️⃣ Some people with LBP demonstrate reflexive tightening of the abdominal girdle, which is thought to be the brain's response to danger and it's solution to protecting the back. In reality, there may be too much neuromuscular activity, which increases compressive forces on spinal tissue and may result in more pain.
3️⃣ Someone who has disrupted a passive subsystem element (i.e. fracture/spondylolisthesis, ligament instability/tear, etc) would have to rely to a greater degree on the neural and muscular subsystems (unless they have surgery) in order to control their spine as the passive restraints have been negatively altered.
We are all unique in terms of how and to what degree these subsystems work together based on factors such as genetics, athletic background, injury history and so on. Hopefully, trainers and rehab folks will find this simple illustration to be a useful tool in helping patients/clients understand the factors involved in spinal control.
Hodges PW et al. Moving differently in pain: a new theory to explain the adaptation to pain. Pain. 2011.
MacDonald D et al. Why do some patients keep hurting their back? Evidence of ongoing back muscle dysfunction during remission from recurrent back pain. Pain. 2009.
Panjabi MM. The stabilizing system of the spine. J Spinal Disord. 1992.
This is a great apparatus for strengthening your core and your entire upper-body.
❌ while it isn't that bad but a common version I see in the gym. It looks and feels like more of a struggle. In my opinion is not that effective. -
✅ I believe this version is more effective, efficient, and challenging.
💭Tip: keep neck in line with spine, abs braced, and curl your wrist slightly on the return. 👍🏽Try 3-4 sets of 8-12 reps. Enjoy!
Finishing the day off in the gym with some posterior chain work for our runner and triathlete. Building strength in the posterior chain if you compete in sport and have to run, change direction or want explosive bursts of speed is fundamental, the glutes are the powerhouse of athletic performance.
What do you do on vacation when you see a superhero shop?
Walking lunges, of course!! Big high five to @buddytravelr who has continued his return to fitness while traveling.
Keeps these unconventional fitness videos coming!
Today was upper body. Started out with some rack chins, dumbbell press, rows, and assisted pull-ups. Jessica is a breast cancer warrior! Part of the many procedures has left a build up of scar tissue, a lot of painful nerve and skin damage on her left side. Her range of motion in her left arm has been limited. She's not using any excuses when we workout together. She's looking to strengthen it! It's amazing how sick our bodies can get and how they can come back after being dealt hard blows💥 #warrior#breastcancer#gymbuddy#strong#strength#mobility#rangeofmotion#muscles#arms#upperbodyworkout
Y desde el 6 hasta el 23 de agosto nuevamente en #Medellín antes de partir a #México !
@Regrann from @flexibilidadasistida
El universo está contruido bajo un #Ritmo 🌌 el mismo con el que está construido el #Todo . Hasta nuestro ritmo cardíaco está construido bajo esa inteligencia universal 💫💫💫 Así mismo las respiraciones en nuestras ejecuciones tienen un ritmo específico para así aprovechar al máximo los recursos que el universo nos dio. En ciencias el intercambio de gases en la inspiración y la espiración demuestran muchas cosas, entre ellas, en espiración los músculos estarán siempre más relajados y con mejor disposición a una extensión.
Quieres saber más? No faltes a nuestros talleres en #Cali 💛💙❤
Estás list@? .
Quieres ser flexible? O aumentar la que ya tienes? Tú decides!
#FlexibilidadAsistida#FlexAsis#flexibility#Flex#Mobility#stretching#gymnastic#poledance#california#la#mexico#colombia#ecuador#venezuela#flexibilidade - #regrann
Want to take your training to another level? Well look no further! With @train.recover.repeat level 3 online training program, we assure that you will be a more efficient athlete in your perspective sport! Whether it's basketball, football, volleyball or baseball this is the ideal program for you! Visit iam360active.com today and see what the hype is about! 💪🏽
Too much of a good thing ?
We all know we need to move well before moving more. But how much mobility is too much ?
My flexible friend @shona_vertue and I gave our thoughts on mobility, hypermobility and can you have too much of a good thing to @brogan_driscoll of @huffpostuklifestyle :
Check the link in my bio for the full piece 👆👆👆👆
When your in pain, under pressure, and want to give up...breathe, breathe, breathe.
Focus on your breathing in bad or stressful situations and time will fly by. Count it on the way in and on the way out. How did it feel? Were you breathing deep into your abdomen or into your neck. *
Take time out and be mindful. Focus on one thing at a time. If you're training you're training and nothing else. If you reading a book, you're not also scrolling through you Insta and DMing. *
Think about it this weekend and focus on one thing at any given moment. Give it your all, whether it be you partner, your work or your play. *
Have a great one and enjoy.
Next level body recovery and mobility work happening at TLF! @nicolascj82 If you experience pain, weakness, lack of mobility , and imbalances in your body, then this work is powerful for you!! This is only one phase of correction. After this, we go into proper activation, joint stability work, and movement pattern integration ( the exercises you want to get stronger at!). Of course the workout part is the magical place we want to be at . But if we don't acknowledge how our lifestyle's are affecting our bodies, we will always run into the roadblocks of weakness and instability.
We start at the midline first!
A) correcting the psoas, obliques, and QL .
B) we move to the lats , upper traps , and middle back
C) then lumbar , glutes, hams
D) quads , hip flexors , quads
E) inner and outer calf
F) feet /toes
From here we learn how to get stable through full ranges of motion for each joint. Then we learn technique for each movement pattern we want to practice. Then it's drilling it over and over while maintaining the work we have done ( this is the workout part)
That's what we are about ! Full holistic model based on proper mechanics, mobility , feeling the right things, smart programming, and proper recovery methods !
Email us at firstname.lastname@example.org to get started !
#trainlifefit#tlfmastery fitness #fixyourfeet#abs#core#barbell#strength#conditioning#healthyback#spinalhealth#trainlifefit#mobility#powerbuilding#barbell#myofascial#release#mwod#beastmode#fit#austingym#physio#fiffam
We have the dream team @taylorpearon and @ajuneriches hosting the Namaste TV Movement Jam this evening. A group warm up to help you find fluidity and playfulness, open practice space to move and ask all the questions you wish you could during class, and a calming cool down to re-integrate all you have learned. #namastemove .
7-9pm @dharmamovementcompany. Free in or by karma donation to @feedthepeoplevancity. Sign up with our #linkinbio 👆.
pc: @mattgiannakos and @andimcleish