This is probably the most you could #Elevateyourgear ! Ever had a trainer or therapist tell you "you're not using your glutes", but you have no idea what they mean?? Well, here's the way to know! Elevate co-owner Dr. Meredith Soelberg PT, DPT is working out with our Athos wearable tech pants with electromyography (EMG) sensors that will show you *in real time* which muscles you’re using, and how much. This is for rehab patients, fitness buffs and sport performance athletes alike, giving visibility into what's happening (or not happening), and the feedback to make changes to correctly and effectively utilize your muscles. There's a top and bottom to the suit! It’s precise, effective, and easy to use… and exciting! We have all sizes at Elevate. Tag a training buddy who would love this, and email us to try it out!
Pilates✨ Pilates is core on fleek!! It strengthens all the little muscles surrounding the spine, corrects imbalances, improves mobility, and is amazing for your joints. There's a reason why so many professional athletes incorporate Pilates into their workout programs!! Here's the Series of 5:
✨Single Leg Stretch
✨Single Straight Leg Stretch
✨Double Leg Lower
✨Double Leg Stretch
✨Kriss Kross (jk it's Criss-Cross. Rapper jokes😜)
✨TIPS: For all of these, curl your shoulder blades off the floor by engaging your core, focusing on engaging the area right below your sternum. For Double Leg Lower and Criss-Cross place your hands behind your neck but they're just there for support! Don't pull on yo neck!! And don't forget to breath💙
🎧 Bed Peace by Jhene Aiko ft Childish Gambino
This is a glimpse at some of the spontaneous floor “work” we engage in during lunch break. At the @boulderfitnesscoop we like to blend fun with fitness. All of our trainers offer knowledge and motivation as well as professional playfulness. Click the link in our bio to schedule an intense yet playful personal training session or class. Currently 50% off of personal training and classes 10 for $90. Best time to get fit? Now.
Smiles, sun salutations, and (Hindu) squats (my current favorite variation), Coach Abbs @abbymaroko
Experienced doctors & trainers know that the fastest ways to eliminate shoulder, neck, or lower-back problems is to improve mid-back mobility. .
The thoracic spine, from about the base of the neck to just below the shoulder blades, naturally curves outward. However, when this curve becomes excessive, it loses its ability to move with fluidity. .
🔥🔥MID BACK HACK🔥🔥
Here’s what ends up happening:
1. Seriously rounded shoulders
2. Altered rib cage mechanics
3. Dysfunctional abdominal mechanics
4. It makes raising your arms over head virtually impossible without compensating movement somewhere else.
5. Restricted breathing and altered respiration patterns.
I’ll come back to that last one ☝️ because it’s almost always overlooked and it’s absolutely crucial to function. .
Extension-based mobility drills don't fit the boney architecture of the thoracic spine whatsoever. So repeatedly trying to pound that T spine over a beer keg or foam roller is usually ineffective for most people. .
Now understand that breathing influences spinal position, so if breathing isn’t part of your repertoire for thoracic mobility, your limiting your results. .
When the thoracic spine structure and extensibility are compromised, diaphragmatic function becomes dampened, the muscles of the upper rib cage increase their resting tone which causes the shoulders to round and the upper ribs to torque forward, shutting down thoracic extension. 💩.
Here’s what needs to happen:
1. Normalize rib function
2. Restore thoracic spine rotation/extension
3. Cement movement patterns into the CNS
Here’s how to do it:
1️⃣ Standing Windmill
2️⃣ Thoracic side windmill rotation
3️⃣ Wall breathing
4️⃣ Band resisted thoracic rotations
BOOM! Go and do! Smash you later! .
Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio.
#fitfam#fitness#shoulderpain#mobility#biomechanics#ufc#nfl#fun#health#rehab#getfit#strength#prehab#shoulder#smashwerx#run#fitlife#fitspo @stronglikebullofficial #csagym#win#simplyshredded
This is the typical process. My hands & wrists are jacked up and super tight, start stretching + rolling then bada BING —> RELIEF! . .
Here’s a super efficient way to reduce wrist pain and relieve tension in your hands - which may by the way, you should care about those hands because whether holding a weight , cell phone or a pen we need them to function.
1). Invert your left hand towards your knees, extend your arm and stretch. Press your right hand into the softball n roll out the perimeter of your hand, moving side to side slowly where ever you feel tension. . .
This Winter I start each day of the work week running morning Speed sessions in the Gee-Gee dome with some of the hardest working and talented Athletes I’ve had the pleasure of working with. —> Today our @geegees_football Skill players worked on some 180 turn progressions. No better way to start the day! #GGNation#TitanUp#TeamKING#Movement#Athleticism#Speed#Strength#Mobility
♦️Leg swings 10 reps
♦️Knee tucks 10 reps
♦️Knee swings 10 reps
Repeat circuit at 8 reps, then 6 reps, 4 reps, 2 reps
♦️Plank hold for 1 minute
The core is used in EVERY movement we do. It stabilizes and assists in balancing. Squats, overhead press, sprints, the list goes on. It’s such a vital part of our body that we often neglect. During my workouts I do my best to stay on my feet as much as possible to engage my core. For example, instead of doing seated rows I prefer to do TRX rows and single arm rows. Then at the end of each workout, I always finish up with five minutes targeting the core.
After having a baby your core is completely shot!! Just being three months out from having my third baby I have noticed how it’s taking even longer than the last two pregnancies to start feeling strength in the core. It’s frustrating to know where you physically want to be, but the strength might not be there yet. Don’t give up! Keep going! #core#coreworkout#nasm
The yogis are onto something🐈🐄. This move is really great to get mobility back in your spine. Especially after a long day grinding 🔸 Get on hands and knees. Knees below hips and hands below shoulders
🔸 Make sure that core is turned on and the spine starts in a neutral position
🔸 Breathe in and slowly pull your back up towards the ceiling pulling your belly in and tucking your pelvis. Your head also tucking under
🔸 Breathe out and draw your back down to the ground with your head looking up to the ceiling
🔸 Make note of that core being switched on😉
🔸 Continue until you can feel the zen!! Tag someone who you think needs this
#dbt#remedialtherapist#spine#mobility y #yoga#catcow#waroona#injuryprevention#movement
This is one of the golf pro’s at a local golf club. He understands the importance of balance in a good golf swing. #mytpi#trainlikethepros
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Gettin deeeeep into those glutes. It's a big muscle that holds a lot of tension in most people. You don't want to have a tight ass even though you want a tight ass. Just don't be a tight ass. Book your session today!
A little follow-up on our warmup talk the other night. Here is a great way to get some mobility and activation all together and save some time!
💥hamstring, hip flexor, and t-spine mobility
💥glute, shoulder, and core activation
💥heart-rate and blood flow going up on a Tuesday.
Do a couple sets of 5 to 10 total reps mixed with a @spikeenergy and be ready to kick your workout in the face! *oh and ignore my baldness...
Back with another pose you can do anywhere to increase your lung capacity, improve posture and relieve compression in your neck, shoulders and upper back.
1. Lift your arms out in front of you with the palms facing up.
2. Cross your arms bringing your right arm under your left and the left elbow on top of the right elbow.
3. Entwine your arms so you can bring your palms together.
4. Lift elbows to bring them in line with your shoulders. Only lift as high as you can, don’t force it.
5. Hold for 30 seconds to one minute and then repeat on the other side.
#tuesday : ✅ the music is pretty good IMO? ✅ I tend to utilize Scapular CARS to assess and re-assess my progress. I've been having some L shoulder issues so I've been playing around with the trap, lats, teres, etc. to see what is helping the most. ✅I notice changes in this and when lifting overhead. ✅ FRC concept by @drandreospina
Working on mobility and body control with my mentor from anotha motha @yukim1031 #Kinstretch#NewWave#Last1Best1
Earlier at @sfbk_strength going over some base positions and end range options with my intern @trooperreed
He is trying to learn and experience what my athletes go through during @kinstretch Class
What is kinstretch?
It’s a movement enhancement system that develops maximal body control, flexibility and usable ranges of motion
To improve physical performance, joint health, and prevent injuries
How to kinstretch?
Learn to use internal effort [irradiation] to
achieve goals, no equipment necessary.
Classes to public coming soon!! @kinstretch @functionalrangeconditioning @drandreospina @danajohnflows @deweynielsen @hunterfitness @chungychung @joegambinodpt @frankduffyfitness