So I wanted to post these side by side to show how a minor adjustment can be a major game changer! I recently learned, or maybe have finally built up the arm strength and shoulder mobility to be able to push myself up through my shoulders and really lengthen them. This allows for more physical space in my torso so I can pull in/tighten my core and straighten my spine which in turn gives me a lot more stability and balance. It’s going to take a lot more time getting strong here, but eventually I can finally move into handstand variations! Yay! #Phase2#OneStepCloser#LeveledUp#DontGiveUp#TeachingMyselfToDoHandstands#KeepsMeOutOfTrouble
Shoulders Part 2
How are your shoulder stabilizers?!?
We pair these two exercises together to really get the shoulder warmed up!
The setup up on this is very important. You have to get yourself up against the wall so that your entire back and neck stays connected to the wall. Once you’re in the position keep your arms on the wall and slide them up as far as you can without them coming off the wall. Be mindful of your ribs because they will want to pop up as you move up! Pull them into the wall.
ROTATOR CUFF HOLDS
I did two angles so you can see the setup. Lay on your side and have your knees bent at 90 degrees. Make sure you’re laying on top of your shoulder instead of it being up in your ear!
From this position your goal is to try and push through your elbow and lift yourself up off the floor. ❗️It should only be an inch or two❗️Also keep your neck in line with the rest of your spine! You’ll want to kink it up towards your shoulder.
If you notice, I show two variations. One without support from my hand and one with. If you need the extra support USE IT! Try to hold for 10 secs and increase the interval every time you try this exercise.
Let me know what y’all think! Shoutout to @iamprojectx for my new threads! Check out their stuff!
Eagle Pose (Garudasana): To get the highest benefit from Eagle pose, it is important that you actively squeeze the inner thighs together. Upon release, fresh blood and oxygen rush to the pelvic region, preparing the cervix for a sexy romp in bed. Additionally, this pose requires steadiness and ease which is beneficial to reducing stress and anxiety. By drawing your drishti (your eyes’ point of focus) to one point, you not only gain balance in the pose, but in your emotional body as well. How to do it: The major joints of your body should be aligned down the center. Gently lift your elbows towards the sky to help stretch the shoulders and the back of the heart. Draw your belly in towards your spine and your tailbone slightly downward. Ground down through all four corners of your standing foot.
Don't let brain fog and stress drag you down! Check out our newest blog post for 3 valuable tips to stay happy and focused during your workday.
Hint: There's high quality movement involved. 🏃🏼♀️💪
This is reeeally good stuff! ☝️Link in bio☝️
Do you have chronic aching or pain anywhere in your muscles or joints? Do you have limited range of motion in any of your joints?
The good news is, these aches, pains, and limitations can be fixed! Proper mobility, strength, and stability in our muscles and joints, can alleviate most common problems many people have and live with each and everyday.
Read ⬇️⬇️⬇️ This months #trainertuesday will be covering different mobility movements for various body parts associated with the most common problem areas.
Common Problem Mobility Series - Shoulder Tightness 2
Band Shoulder External Rotations Elbows Up: * Anchor a light resistance band around hip height. * Stand facing the band and anchor. * Hold the band with your elbows bent at 90° and raised up to shoulder-height.
* Be sure to keep your shoulders and elbows level, and chest up. * Now slowly raise your hands until they are in line with your head.
* Slowly return to the start position and repeat. (3 sets of 25 reps with 60s breaks)
🏋🏻S N A T C H M O B I L I T Y🏋🏻
Are your shoulders limiting you from improving your snatch? You may have a mobility problem. Here are 3️⃣ drills you can do daily to improve your snatch!
We also have a FREE shoulder mobility warmup that we would like to send you. This warm up has helped hundreds unlock their shoulder mobility. To get it all you have to do is click the link in @wodprep's bio!
Warmup Demo - Squat Complex
Part 2 of this weeks TFC demo series. Squat Warmup with Overhead Reach. This is a full-body warmup which works on shoulder mobility & upper (thoracic) spine mobility.
5-10 reps of this complex will get your blood flowing AND prevent injury. #TheFitnessCru#HybridAF#Warmup#Mobility
💥Did you genuinely have fun during your workout today?
If your workouts aren’t fun, then you need to switch your game up! There’s absolutely no reason that you can’t do effective workouts that are fun as well as challenging. The more fun you have the more likely you are to never miss a session. 💪🏻
Out of practice and shoulder mobility is still horrible as have been focussing on weight training again recently. Want to get my 200kg squat and deadlift back before I’m too old and frail. That being said handstand work will benefit almost any training goal so I’m going to throw these in Just 3 sets a day and see how they come on. I stretch my shoulders every day but a lifetime of bench press and punching stuff means my body loves an epic hunchback style posture. It will come eventually though! #handstand#bananaback#shouldermobility#strength#fitness#calisthenics#hybridtraining#vgang#plantpower#vegangainz
It's not all handstands! Shoulder mobility is really important. Luckily, mine is pretty good and getting better all the time. Day 6 is supposed to be chest to floor, but I've elevated it to get more of a stretch in shoulders and armpits rather than back. #gbhandstandchallenge#shouldermobility#stretch
Band Holds External Rotation For Shoulder Strength
A common denominator for shoulder discomfort and dysfunction often derives from a lack of external rotation. This drill will fix that for you.
Grab a resistance band and pull it away from your midline and hold it for 5 seconds before relaxing the tension.
As you do this make sure that your thumbs are turned away from your midline and that you keep your elbows tight to your sides. Keep some tension on the band even after returning to the relaxed ROM.
This drill is much more challenging than it looks so respect the execution. Perform 3 sets of 5 for 5 second holds only a couple days a week because it's a more intense drill.
Do you have some corrective shoulder exercises of your own? Please share below in the comments. Like, comment, and share!
If you want to learn more about this and other dynamic strength movements make sure you sign up for my Newsletter. Link is in bio!
🔊Sound on please! 🔊 .
How often is it that we have conversation with people that have a hurt shoulder? Way too often! What people tend to forget about are ALL ranges of motion our shoulders can perform. It can be too easy to warm up our shoulders in only the frontal and lateral positions when it’s so so important to warm up all parts - anterior (front), medial (middle), and posterior (back). Our shoulders are known as glenohumeral joints or, ball and socket joint that has the ability to move in a multiaxial range of motion. Here I am holding 2.5lb plates. You may sub with dumbbells and i suggest going no higher than 5lbs in weight. This is a warmup. I suggest going through all exercises at least twice. Take care of your shoulders peeps!
Property Finder Conditioning Class.
Cool Down Shoulder Mobility Stretch.
Utilising the Shoulder Mobility, learnt from my Yoga session with the talented @dareene
To see the full Shoulder Mobility Routine, clink in the link in Bio👆
Got tagged by ce @anaidsur for #cekigsebelah 😃 So to complete ce @ikayunitas ' theme today that she did about strengthening shoulder and serratus muscle, I choose the shoulder mobility and flexibility today (my weakness so this is my true practice as well) #cekigsebelah @wenz571 too!
I speak in english but so sorry for low voice 😂
Shoulder Mobility & Flexibility
1. Duduk berlutut, panjangkan tulang punggung, otot perut aktif, 1 tangan ke arah bahu berlawanan (siku tekuk sedikit), tangan lain menekan siku atau tricep untuk stretch lebih dalam.
2. Putar bahu dengan gerakan luas, tidak terburu-buru, bahu tak terangkat, tulang punggung tegap memanjang, fokus pada rotasi bahu.
3. Posisi malasana, tekuk kedua siku dan kaitkan di depan lutut, tulang punggung memanjang, siku dan lutut saling menekan.
4. Scapula push ups dalam plank, hanya belikat yg protract-retract.
5. Shoulder stretch dengan block di bawah kedua siku (gunakan 1 atau 2 block berjejer, gunakan block pd tinggi terendah, medium, atau plg tinggi). Relaxkan kepala ke bumi, apabila kepala menyentuh bumi, posisikan block lbh tinggi.
6. Reversed table top, letakkan tulang duduk, perluas mobility bahu dengan perlahan memajukan posisi tulang duduk sedikit demi sedikit. Bahu aktif menjauhi telinga.
7. Menghadap tembok, tempel bahu hingga ke ujung telapak tangan ke tembok, putar tubuh menghadap samping. Bernapas di sini atau untuk stretch lebih dalam, sedikit demi sedikit melangkah menjauhi tembok tanpa mengubah posisi telapak tangan di tembok.
8. Duduk 1 kaki lurus ke samping, kaki lain ditekuk ke belakang, tarik sisi badan agar lengan berlawanan mendekati posisi telapak kaki yg lurus. Jaga agar tubuh tetap 1 garis dan tulang punggung tetap memanjang, tubuh dan wajah ke arah depan.
9. Berdiri menghadap tembok, kaki selebar pinggul, kedua telapak tangan menempel pada tembok, beratkan dada dan kepala ke arah bumi.
Let’s talk about shoulder mobility this week!
Got any pain when you do shoulder exercises?? As long as you don’t have any tears or major injuries, try these exercises and see if it helps.
Practice mobilizing your shoulders with these stick drills. I use a long stick because I have to have a wide grip to get the full range of motion. However, some people have great shoulder mobility and can use a smaller stick.
When you do the overhead press make sure to press up and at an angle. Also, people tend to work the erectors on this (your lower back muscles). DONT! Take a deep belly breath (in through the nose) and brace your core. Then do the movement.
You can do 5-7 reps on each movement.
I have a couple more I’ll show you this week.
My boy David came in and trained with me today. With David being a swimmer he has awesome muscle memory and he’s pound for Pound very strong. David had a shoulder injury a while back that has limited his shoulder mobility and kept him from vertical pressing. We spent some time on correctives with some wall slides and band work. We lit up our shoulders like a Christmas tree while engaging the core. We finished amping it up to 11 on a scale of 10 on the high intensity interval training. Always a blast working out with my big homie. #shouldermobility#shoulderday#fit#functionaltraining#cfsc#bouldershoulders#correctiveexercise#corestrength#hiit#personaltrainer
What is Mobility? - The ability to produce a desired movement through a full range-of-motion.
Mobility is key if you want to get into all of the positions of the Olympic lifts, you have to be mobile.
the overhead squat movement requires full mobility in the following three key areas: - ankle (dorsiflexion)
- Hip mobility - Shoulder mobility
If you don’t have adequate mobility in those joints it’s gonna be very hard for you to get into the correct positions for the Olympic lifts, and to be able to perform to your full potential.
Having mobility restrictions during movements will cause your body to compensate.
Compensation leads to poor positioning.
Poor positioning causes pain.
Poor positioning in excess causes chronic pain
Improve position and Improve mechanics
Good technique/position - cements good clean movement patterns through a full range-of-motion.
Bad technique/position - cements inefficient, pain producing movements through a limited range-of-motion.
Wait....... What is Flexibility?🤸🏾♀️ What is Stability? 🏋🏽♂️ #liberationfit#mobility#flexibility#stability#biomechanics#olympiclifts#squat#crossfit#gym#meathead#motivation#trainer#education#warmup#strength#rom#overheadsquat#mechanics#bodyposition#hesperia#highdesert#victorville#anklemobility#hipmobility#shouldermobility
Here’s a quick but very effective warm up for rotator cuffs (improves shoulders mobility)
Grab an elastic band , create a slight tension in it and very smoothly and very controlled, perform the movement showcased by me on this video ! You may want to do it a little longer then I did! Approximately 20-30 sec. for each movement pattern!
I do this (or very similar) drill basically prior to each workout, whether it’s upper or lower body day!
Stay mobile and #shredded365 💪🏼😉
Welcome to week 16 #pilatesphysio ! Every Monday, I will translate directly to one of the pilates apparatus a non-pilates rehab exercise highlighted by Anna @physiotherapystockholm !💪🏼
• This weeks exercise continues the focus on scapular- and thoracic mobility, and it’s relation to shoulder health.
• Most people who experience subacromial pain (aka impingement) tend to show a decrease in both scapular- and thoracic mobility - especially extension - a common cause of which is poor posture. • In a healthy shoulder, the scapula should ride flat along the ribcage as the arm lifts. The scapula will then upwardly rotate, elevate and posteriorly tilt. Adequate thoracic extension provides this optimal surface.
• Poor position or movement of the upper back, such as in kyphosis, yields poor movement of the shoulder girdle. 👉🏼 Prone Arm Circles are suitable as part of a prehab exercise program, or in the later stages of shoulder rehab.
⚠️ Adequate shoulder flexion, thoracic extension, core strength, and scapular mobility- and strength should first be achieved.
👉🏼 Setup: 2 light Cadillac leg springs; box ≈ 2ft away from springs.
👉🏼 Begin prone on box with ASIS (front of hips) at back edge of box. Spine neutral with abs lifted up and in, knees slightly apart and resting on mat, but not tucked under so that sitting bones can drape down slightly. Arms reaching up and forward, shoulder height, palms facing in.
👉🏼 Variation 1: Long back of neck, forehead down.
🔹Inhale: ↔️ Pull arms out to side with the shoulderblades, feeling them glide down an slightly together. Stay wide across collarbone, front of shoulders open.
🔹 Exhale: Keep pulling the arms around and down, slowing rotating arms until the arms are behind the hips and internally rotated. Maintain ☝🏼 position.
🔹 Inhale: Circle arms back out to the sides slowly externally rotating the arms
🔹 Exhale: Return arms overhead to start position.
⚠️ Move smoothly through all movements while the springs tense and release!
👉🏼 Variation 2: With upper thoracic extension, reaching thru crown of head 👑
Good morning FitFam! This is my newest client, Steve. We just had our first session together on Saturday 😄👏🏼 .
Steve is a father of three triplet boys all with special needs, two of them need major hands on care. He is actually one of my kiddo’s parents! 💓 Getting Steve back up and running is CRUCIAL so that he is able to provide the help he needs to take care of his family. Unfortunately, Steve has some pretty messed up shoulder mobility.. as seen here in the photo. His doctor told him to wait it out as long as he can to replace his right shoulder joint and he has had reconstruction on his left shoulder already. .
Since it was his first session, I naturally took him through some beginner exercise that would help me test out his range of motion, his current strength and endurance levels, etc.
Notice his shoulder blades in the photo 😳 His right shoulder cannot be stacked on top his elbow for correct elevated plank form and he not is he able to retract his shoulder blades like at all.
Let’s just say we have some work to do, but I’m up for the challenge! You can send any injury my way and I promise I got you covered! Stay tuned for a progress photo in a few weeks 😉 .
Don’t let your injuries stop you from reaching your goals!! It’s also very important to have someone correcting your form at all times during recovery!! Contact me and I’ll help get you moving again, PAIN FREE! 🙌🏼📥
Shoulder extension; a key prerequisite for developing the complete shoulder position needed for the dip, muscle up (dip), and bench press. Optimizing this position will enable you to improve your pressing strength, while keeping your shoulders pain free in the process.
1️⃣lie on your back in a dead bug position. Low back needs to be flattened against the bench. Hips and knees at 90 degrees. Arms straight and lowered down to your sides (palms down) holding (press grip width) either a 15 pound bar or a PVC with a small amount (~2.5-5 pounds) on it.
2️⃣keep your low back pressed into the bench, and keep your shoulders from collapsing forward throughout the entire movement.
3️⃣while holding this position lower your bar slowly down towards the ground, as far as you can go while maintaining contact of your low back with the bench shoulder and back position. Dose in amounts of 10-15 reps, Perform the reps on slow tempo. Give it a try and let me know what you think. #crossfit#mobility#mobilitymonday#strengthtraining#strength#power#powerlifting#exercise#fitness#gymnastics#shouldermobility#fit#shoulder#painfree#benchpress#dips#muscleup#muscleupmonday
I am laughing my ass off on this photo, the camera captured the picture I wanted, but the right sock started sliding and thought I was going to rip my damn shorts. Inner thigh muscles survived the ordeal!! #prasaritapadottanasanac#shouldermobility
Rocking chair neck CARs.
Look around. How can you use your surroundings to do something awesome? And yes, my definition of awesome is quite skewed.
Thankfully this rocking chair was right under my nose!
Typically when I instruct and cue neck CARs, I see the shoulders and chest move, and the body may even sway.
1️⃣ Pull a chair against your chest/sternum and assume a neutral posture.
2️⃣ Grip the chair tightly, stand tall and begin your neck CARs. Aim to draw as big a circle as you can with your chin, keeping it in contact with your chest for as long as possible.
3️⃣ Don’t let your relationship with the chair change. Keep it flush against your chest, and note any pulling of the muscles and skin as your neck moves.
👊 Simply holding the chair tightly will activate your arms and back, helping you stabilize your shoulders - and create more tension throughout your body ➡️ that means more true movement from the neck
👊 The chair against your body helps limit and bring awareness to compensations. Even when I’m not outwardly moving, I can still use the chair to detect changes in tension in the chest and shoulders as I move the neck.
Rock on friends! @functionalrangeconditioning
Coś nad czym pracuję ostatnio intensywnie to #siłachwytu i #siłaprzedramion .
Na filmie jeden z prezentów urodzinowych który otrzymałam - pomysł od @g_palasz 😊
Podciagnięcie x polegające na skrzyżowaniu rąk można wykonać równolegle lub na pojedyńczym drążku.
W obu wersjach występuje rotacyjne ciągnięcie rękami.
Nie jest to zasadniczy element mojego treningu.. a raczej wykonuję go z zamiłowania do drążka.
Jeśli podejmiesz próbę to uwaga na barki - wymaga to mobilności.
Powalczyłam trochę żeby nie skręcać ciała 😉
Moja rada - rób to najwolniej jak potrafisz 😊
Poniedziałek to w moim #ckb dzień ćwiczeń z własnym ciężarem ciała - jak widać ja też je wykonuję 😊
Widzimy się na treningu 😉
🧘🏻♂️ACTIVE RANGE PEC OPENER🧘🏻♂️
🥫It does what it says on the tin! This is a great drill pre-workout if you have horizontal pressing in your plan for the day.
🧐How much of an arch you have during this depends on your benching style. It’s still very important to be bracing your anterior core towards your hips.
🎥Start with just your arms taking them to full active range, then move onto light dumbbells. The key is to maintain tension even in the fully stretched position. For the other important tools, watch the full video above 👍🏻 #gcpcoaching#coachwithintent#liftwithpurpose#activerange#pecopener#chestmobility#shouldermobility#mobilityforperformance
These two shoulder mobility movements are what I typically drill prior to any type of pulling movements:
🔹UNILATERAL SCAPULA PULLS🔹
This drill serves as an amazing gap towards being able to do single arm scapula pulls, which is an intermediate to advanced drill. The opposing arm is meant to spot, so focus on pulling back and down the scapula on the opposing side while keeping the other side stationary.
🔹SINGLE ARM HANGS WITH ROTATION🔹
This drill does WONDERS for your grip strength while exposing any shoulder mobility restrictions you may have. If you can’t hold your entire body weight up with one arm, you can work through a regression of this movement on a lower bar with your feet on the ground to lower the intensity.
💢💢Don’t know why the heck I’m doing any of this wacky stuff? Interested in learning more about body weight training and mobility? DM ME WITH ANY QUESTONS!! 💢💢
I was born with my intestines outside my body 😐🤬. I was placed in an incubator for 2 months in the 70’s due to this birth defect 🤷🏻♂️. Let’s say I’m lucky to be alive🤞🏽🍀. This has always caused GI related complications. I was diagnosed with a chronic autoimmune disease, Ulcerative Colitis (UC) in 2001. I was supposed to be on medication forever and susceptible to cancer and a colostomy bag, along with other complications 🤷🏻♂️. It occurred at a time in my professional life where I hated going to work. That stress was the culprit. So I decided to make a change and become a FF/Medic. I altered my nutrition, busted my ass and competed against thousands. Due to my illness, it was a long shot. Too old for the FDNY and passed by the NYPD due to my disease, I was fortunate enough to be hired by the PGFD 👍🏽🚒🚑. For 4 of the 11 years in the Dept., I was in a horrible flare. I never took more than a couple of shifts off in a row, although I should have been hospitalized. I got through it. Due to my illness and birth defect from childbirth, my abdominal wall is heavily scarred. Training core can be challenging, as evidenced by a hernia I sustained on duty. I had mesh surgery to repair it. The reason I write this is that I had to start GB’s Foundation 1 all over again post surgery. Less than 2 years later, I would sustain a reinjury while shoveling snow for 6 hours during a blizzard so I could get to work the following morning 🤦🏻♂️. So I had to start over AGAIN. This time, I opted to avoid surgery because the procedure didn’t work. Thats twice that I had to restart Foundation ✌🏽. Just over one year removed from my reinjury, I am stronger than ever. However, I have restarted Foundation yet again. I’m thinking long term. I’m not a coach obsessed with ego and taking selfies. I see no value in them, but you do you 🙏🏽👊🏽. This is a teaching page where I let you guys into my life a bit. I’m not perfect and no expert. I’m only good at being me. The point is, what’s your rush? You’ll be training as long as you live 👊🏽. So be smart and let longevity be your goal. I’ll support you all the way 🙏🏽🙂. Train for a reason, train with passion, train mindfully 🙏🏽.
I'm super happy with my shoulder mobility progress! Getting your shoulders to the point where you have no pain in any range of motion takes a lot of patience and focused mobility sessions.
I used to watch videos like this and cringe, thinking to myself, "man, that's got to hurt a lot." Surprisingly, once your shoulders are ready for it, drills like this not only don't hurt, they feel amazing! Obviously this isn't something you should jump into because the chance for serious injury is clearly present. Take baby steps and never rush when working on functional mobility. Always listen to your body!